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 Surge
Sun, 14 December 2025
Duration
45 min
Equipment
Kettlebell, Bodyweight
Equipment
🌈
Wake-Up Wave
1
1. Arm circles (1 minute)
Video2
2. High knees (45 seconds)
Video3
3. Bodyweight squats (1 minute)
Video4
4. Leg swings (30 sec/side)
Video5
5. Jumping jacks (1 minute)
Video💃
FlowState Circuit
Format: Circuit
Instructions: 4 rounds | 40 sec work, 20 sec rest | 90 sec rest between rounds
1
• Kettlebell swings (40 sec)
Video (Alt: Jumping jacks)2
• Push-ups (12-15 reps)
Video3
• BW reverse lunge (10/side)
Video4
• Mountain climbers (40 sec)
Video5
• Plank shoulder taps (40 sec)
Video🚀
Optional Power Pulse
This section is optional for advanced flow seekers.
Instructions: 3 rounds | 30 sec each | minimal rest
1
• Plyo lunges (30 sec)
Video2
• Kettlebell clean + press (8/side)
Video (Alt: Push-ups)3
• Bodyweight skater hops (30 sec)
Video⚡
Energy Burst Finisher
Format: Tabata
1
• Burpees
Video2
• Jump squats
Video🧘
Harmony Haven
1
1. Child's pose (1 minute)
Video2
2. Standing forward fold (1 minute)
Video3
3. Cat-cow stretch (45 seconds)
Video4
4. Figure-4 stretch (30 sec/side)
Video🎯
Focus & Benefits
Enhances fluid movement, boosts endurance, and promotes recovery through dynamic flows and steady-state cardio.
Pro Tip: Breathe with intention – inhale power, exhale limits – to unlock deeper flow and sustained energy.
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