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, 14 July 2026

Duration

45 minutes

Focus

Cardio and mobility

Equipment

Bodyweight, dumbbells, mat

Equipment
⚡

Warm-Up - Movement Flow

Duration: 8-10 minutes.

Instructions: Move through each exercise with a focus on mobility and cardio preparation.

1
Leg Swings - 30 seconds
2
Arm Circles - 30 seconds
3
High Knees - 30 seconds
4
Side Steps - 30 seconds
5
Heel Flicks - 30 seconds
💥

Main Workout - Cardio Blast

Format: Cardio flow circuit.

Time Cap: 25 minutes.

Instructions: Complete as many rounds as possible, resting only as needed.

1
Jumping Jacks - 30 seconds
2
Bodyweight Squats - 15 reps. Bodyweight option: No modification needed.
3
Mountain Climbers - 30 seconds
4
Rows - 12 reps per arm. Bodyweight option: Push-Ups - Video
5
Burpees - 10 reps. Bodyweight option: No modification needed.
🔥

Beginner Level - Start Here

Complete 2-3 rounds instead of as many as possible. Use shorter intervals and rest as needed.

Focus on proper form and technique over speed and quantity.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Increase the number of rounds or the duration of each interval.

Option 2: Add weight to the dumbbell rows or use a more challenging bodyweight exercise.

Option 3: Decrease rest time between intervals or rounds.

🔓

Optional Challenge Tier - Extra Flow

This section is optional. Complete it only if you feel strong and your form is solid.

Instructions: Complete 3 rounds of the following exercises, resting as needed.

1
Plank Jacks - 30 seconds
2
Side Plank Rotations - 12 reps per side
3
Russian Twists - 12 reps
🚀

Finisher - Final Flow

Format: 5-minute easy flow.

Instructions: Move through each exercise at a slow and controlled pace, focusing on breathing and form.

1
Walking Lunges - 30 seconds
2
Leg Swings - 30 seconds
3
Arm Circles - 30 seconds
🧘

Cool-Down - Relaxation Time

Duration: 5-10 minutes.

Instructions: Focus on deep breathing and relaxation, moving through each stretch slowly and smoothly.

1
Seated Forward Fold - 30 seconds
2
Seated Neck Rolls - 30 seconds
3
Cat-Cow Stretch - 30 seconds
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