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 Wave
Sun, 19 April 2026
Duration
45 minutes
Focus
Cardio and flexibility
Equipment
Bodyweight, kettlebell, dumbbells, mat
Equipment
⚡
Wake Up Warm-Up
1
Bodyweight Squat to Lateral Lunge Flow
3 minutes2
Dynamic Inchworm to Spiderman Lunge
3 minutes3
Arm Swing to Squat
2 minutes4
Leg Swings
2 minutes5
High knees
2 minutes💥
Flow Fusion Main Workout
Format: Circuit
Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
Plyo Lunges
3 sets of 12 reps2
KB Renegade Rows
3 sets of 12 reps3
Jumping jacks
3 sets of 30 seconds4
Mountain climbers
3 sets of 30 seconds5
Optional: Kettlebell Swing + Thruster
3 sets of 12 reps🔓
Advanced Flow Challenge
A challenge for advanced users
1
Single-Arm Kettlebell Swing
3 sets of 12 reps per arm2
Single-Leg Glute Bridge
3 sets of 12 reps per leg3
Plank Shoulder Taps
3 sets of 30 seconds🚀
Flow Finisher
Format: Tabata (20 sec work / 10 sec rest x 8 rounds)
1
Bodyweight Skater Hops
20 sec work / 10 sec rest x 8 rounds2
Burpees
20 sec work / 10 sec rest x 8 roundsRepeat if needed
🧘
Cool Down Flow
1
Box Breathing
3 minutes2
Wall-Assisted Downward Dog
3 sets of 30 seconds3
Seated Neck Rolls
3 sets of 30 seconds4
Standing Quad Stretch
3 sets of 30 seconds per leg🎯
Focus & Benefits
This workout will improve cardiovascular endurance and increase flexibility, while also strengthening the muscles through a fun and empowering flow-inspired circuit.
Pro Tip: Listen to your body and only do what feels comfortable and safe - it's okay to rest when you need to, and to modify or stop exercises that cause discomfort or pain.
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