TODAY'S
WORKOUT
Cardio Flow Fun
Tue, 23 June 2026
40 minutes
Cardio and mobility
Bodyweight, mat
Warm-Up - Flow Starter
Duration: 8 minutes.
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.
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.
Final Flow - Easy Finisher
Format: 5-minute easy flow.
Instructions: Move calmly and breathe through each transition.
Cool-Down - Relaxation Time
Duration: 5 minutes.
Instructions: Focus on deep breathing and relax your muscles.
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