TODAY'S
WORKOUT

All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer here to ensure your safety and understanding of the risks involved.

🌟 Cascade Joy Flow

Sun, 22 March 2026

Duration

45 min

Equipment

Bodyweight

⚡

Sunrise Flow Warm-Up

1
1. Arm circles (1 min)
Video
2
2. Leg Swings (30 sec/side)
Video
3
3. Walking lunges (1 min)
Video
4
4. Dynamic Hip Circles (30 sec/side)
Video
5
5. Bear Crawl → Crab Walk (1 min forward/backward)
Video
💥

Harmony Flow Circuit

Format: Circuit

Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

1
• Bodyweight Squat to Lateral Lunge Flow (40 sec)
Video
2
• Push-ups (40 sec)
Video
3
• BW reverse lunge (40 sec/side)
Video
4
• Mountain climbers (40 sec)
Video
5
• Plank Shoulder Taps (40 sec)
Video
🔓

Optional Peak Flow Tier

This section is optional. Label it clearly as advanced.

Instructions: 2 rounds | 30 sec each | minimal rest

1
• Plyo Lunges (30 sec)
Video
2
• Push-Up to Side Plank (30 sec/side)
Video
3
• Side Plank Rotations (30 sec/side)
Video
🚀

Blissful Finisher

Format: AMRAP 5 min

1
• Burpees (20 sec)
Video
2
• Jumping jacks (20 sec)
Video

Repeat as many rounds as possible

🧘

Gentle River Cool-Down

1
1. Child's pose (1 min)
Video
2
2. Standing forward fold (1 min)
Video
3
3. Kneeling hip flexor stretch (30 sec/side)
Video
4
4. Cat-Cow Flow (1 min)
Video
📋

Focus & Benefits

Enhances full-body mobility, builds balanced strength, promotes recovery and joyful movement flow.

Pro Tip: Breathe deeply into each movement – let your body flow like water over rocks for effortless power.

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