TODAY'S
WORKOUT

All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer to ensure your safety and understanding of the risks involved.

Sunday Flow Fun

Sun, 12 July 2026

Duration

40 minutes

Focus

Full-body mobility and cardio

Equipment

Bodyweight, mat

Equipment
⚡

Warm-Up - Flow Starter

Duration: 8 minutes.

1
Instructions: Start with leg swings. Then move to arm circles - Video. Follow with high knees - Video. End with walking lunges - Video.
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Main Workout - Sweat Wave

Format: 20-minute circuit-based flow workout.

Time Cap: 20 minutes.

Instructions: Move through each exercise with a flow-inspired mindset, focusing on smooth transitions and controlled breathing.

1
Bodyweight squats - 12 reps.
2
Push-ups - 12 reps.
3
Lunges - 12 reps (per leg).
4
Plank jacks - 30 seconds.
🔥

Beginner Level - Start Here

Complete 2 rounds instead of 3. Use half the reps for each exercise. Keep effort at 4/10 and stop each set with 2-3 good reps left.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Add a third round.

Option 2: Increase reps by 25%.

Option 3: Reduce rest time between exercises.

🚀

Optional Challenge Tier - Flow Finisher

This section is optional. Complete it only if you feel strong, your form is solid, and the main workout did not push you past your limit.

1
Burpees - 12 reps.
2
Mountain climbers - 30 seconds.
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Finisher - Cool Down Flow

Format: 5-minute flow-inspired cool down.

Instructions: Move through each exercise with a focus on relaxation and breathing.

1
Child's pose - 30 seconds.
2
Downward dog - 30 seconds.
3
Seated forward fold - 30 seconds.
🧘

Cool-Down - Relaxation Time

Duration: 5 minutes.

Instructions: Focus on deep breathing and relaxation.

1
Leg swings - 30 seconds.
2
Arm circles - 30 seconds.
3
Neck stretches - 30 seconds per side.
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