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, 10 May 2026
Duration
45 minutes
Focus
Cardio and flexibility
Equipment
Kettlebell, dumbbells, bodyweight, mat
Equipment
⚡
Wake-Up Warm-Up
1
Bodyweight Squat to Lateral Lunge Flow
3 minutes2
Dynamic Inchworm to Spiderman Lunge
3 minutes3
Lateral Lunge to Reverse Lunge Flow
3 minutes4
Arm Swing to Squat
3 minutes5
Dynamic Hip Circles
3 minutes💥
Flow Fusion Main Workout
Format: Circuit
Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
Kettlebell Swing + Thruster
3 sets of 12 reps2
Mountain Climber Twists
3 sets of 12 reps3
Single-Leg Glute Bridge
3 sets of 12 reps per leg4
Plank Shoulder Taps
3 sets of 12 reps🔓
Optional Challenge Tier
A challenge for advanced users
1
KB Renegade Rows
3 sets of 12 reps2
Halos
3 sets of 12 reps3
Single-leg Romanian deadlift
3 sets of 12 reps per leg🚀
Finisher Blast
Format: Tabata (20 sec work / 10 sec rest x 8 rounds)
1
Burpee to Push-Up
8 rounds2
Jumping jacks
8 roundsRepeat if needed
🧘
Cool-Down Flow
1
Box Breathing
5 minutes2
Child's Pose to Thread the Needle
3 sets per side3
Wall-Assisted Downward Dog
3 sets4
Seated Forward Fold
3 sets🎯
Focus & Benefits
Improves cardiovascular endurance and increases flexibility
Pro Tip: Stay consistent with your workout routine and listen to your body
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