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.

Thursday Flow Blast

Thu, 9 July 2026

Duration

45 minutes

Focus

Balanced strength and cardio

Equipment

Bodyweight, dumbbells, mat

Equipment
⚡

Warm-Up - Get Moving

Duration: 8-10 minutes.

1
Instructions: Start with leg swings, then move to arm circles - Video, and finish with walking lunges - Video.
2
Leg Swings
30 seconds
3
Arm Circles
30 seconds
4
Walking Lunges
30 seconds
5
High Knees
30 seconds
6
Jumping Jacks
30 seconds
🔥

Main Workout - Circuit Fun

Format: Circuit training with 4 stations.

Time Cap: 25 minutes.

Instructions: Spend 5 minutes at each station, resting for 1 minute between stations.

1
Station 1: Dumbbell Squats - 10 reps. Bodyweight option: Bodyweight Squats - Video.
2
Station 2: Mountain Climbers - 20 reps
3
Station 3: Plank Shoulder Taps - 15 reps
4
Station 4: Burpees - 10 reps. Bodyweight option: No jump burpees - Video.
🔥

Beginner Level - Start Here

Complete 2 stations instead of 4, and reduce the number of reps by half. Rest for 2 minutes between stations.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Add 5 reps to each station.

Option 2: Reduce rest time between stations to 30 seconds.

Option 3: Increase the time spent at each station to 6 minutes.

🔓

Optional Challenge Tier - Extra Fun

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
Instructions: Complete 3 rounds of 10 reps of Dumbbell Renegade Rows, resting for 1 minute between rounds.
🚀

Finisher - Final Flow

Format: 5-minute flow.

Instructions: Move through the following exercises, resting for 30 seconds between exercises.

1
Plank - 30 seconds
2
Side Plank Rotations - 30 seconds
3
Bicycle Crunches - 30 seconds
🧘

Cool-Down - Relax

Duration: 5 minutes.

Instructions: Focus on deep breathing and gentle movement.

1
Seated Forward Fold - 30 seconds
2
Cat-Cow Flow - 30 seconds
3
Child's Pose - 30 seconds
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