TODAY'S
WORKOUT
Core Flow Adventure
Sun, 2 August 2026
Duration: Approximately 40 minutes, plus 4–6 minutes with Optional Challenge
Focus: Core control, balance, stability and mobility. Choose your route: Select the Bodyweight option for a smoother, more mobility-focused flow. Choose the Kettlebell or Dumbbell option to add resistance and make the core work more challenging. This is a controlled Sunday session, so prioritise movement quality rather than speed.
Kettlebell, with dumbbell and bodyweight options, plus mat if needed
Warm-Up
Duration: 8 minutes.
Format: Mobility flow Instructions: Complete 2 rounds. Perform each movement for 45 seconds, with 15 seconds to transition.
Main Block
Format: Controlled core flow
Time Cap: 18 minutes.
Instructions: Complete 3 controlled rounds of the sequence. Perform the listed repetitions rather than racing against a timer. Move directly from one exercise into the next where possible, then rest for 30–45 seconds between rounds.
Optional Advanced Tier
Complete the standard workout first. Add this challenge only if you still feel strong, your technique remains solid, and you want the most intense version of the session.
Format: Controlled core circuit
Instructions: Complete as many quality rounds as possible, but do not race. Stop the set if the core position begins to break down.
Flow Finisher
Format: Continuous core reset
Duration: 4 minutes Instructions: Complete 2 rounds. Perform each movement for 30 seconds and transition immediately into the next.
Cool-Down
Duration: 6 minutes.
Instructions: Move slowly and breathe steadily.
Focus and Benefits
Focus Core stability, balance, mobility and controlled full-body movement. Benefits Builds deep core strength, improves balance and posture, and develops better control through the hips, shoulders and trunk. The bodyweight route provides a smoother, lower-impact flow, while the kettlebell or dumbbell route adds resistance for a greater strength challenge.
+Free Nutrition Guide