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.

Cardio Flow Fun

Tue, 23 June 2026

Duration

40 minutes

Focus

Cardio and mobility

Equipment

Bodyweight, mat

⚡

Warm-Up - Flow Starter

Duration: 8 minutes.

1
Instructions: Start with leg swings. Then move to arm circles - Video. Follow with high knees - Video. Finish with walking lunges - Video.
💥

Main Workout - Cardio Blast

Format: 20-minute AMRAP.

Time Cap: 20 minutes.

Instructions: Complete as many quality rounds as possible in 20 minutes. Move steadily, keep form clean, and avoid sprinting the first 5 minutes.

1
Jumping jacks - 30 seconds.
2
Bodyweight squats - 15 reps.
3
Mountain climbers - 30 seconds.
4
Plank jacks - 30 seconds.
🔥

Beginner Level - Start Here

Complete 2 rounds instead of as many as possible. Use shorter intervals and rest as needed. Keep effort at 5/10 and stop each set with 2-3 good reps left.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Add 5 minutes to the AMRAP.

Option 2: Increase the number of reps for each exercise by 5.

Option 3: Decrease rest time between rounds.

💪

Optional Challenge Tier - Core Burn

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.

Instructions: Complete 3 rounds of the following exercises.

1
Plank shoulder taps - 15 reps.
2
Russian twists - 15 reps.
🚀

Final Flow - Easy Finisher

Format: 5-minute easy flow.

Instructions: Move calmly and breathe through each transition.

1
Leg swings - 30 seconds.
2
Arm circles - 30 seconds.
🧘

Cool-Down - Relaxation Time

Duration: 5 minutes.

Instructions: Focus on deep breathing and relax your muscles.

1
Child's pose - 30 seconds.
2
Seated forward fold - 30 seconds.
3
Seated neck rolls - 30 seconds.
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