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.

Core Flow Adventure

Sun, 2 August 2026

Duration

Duration: Approximately 40 minutes, plus 4–6 minutes with Optional Challenge

Focus

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.

Equipment

Kettlebell, with dumbbell and bodyweight options, plus mat if needed

Equipment
⚡

Warm-Up

Duration: 8 minutes.

Format: Mobility flow Instructions: Complete 2 rounds. Perform each movement for 45 seconds, with 15 seconds to transition.

1
Cat-Cow Flow
2
Dynamic Inchworm to Spiderman Lunge
10 reps
3
Squat to calf raise
20 reps
4
High plank to downward dog
💥

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.

1
Kettlebell halos
Six each direction
2
Single-leg Romanian deadlift
6 each side
3
Bird Dog Flow
6 each side
4
Dead Bugs
8 each side
5
Glute bridge march
8 each side
6
Side Plank Rotations
6 per side
🔓

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.

1
Push-Up to Side Plank
6 total
2
V-Ups
8 reps
3
Plank Shoulder Taps
8 each side
🚀

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.

1
Hollow Body Hold
2
Swimmer
3
Reverse Crunches
4
Child's Pose to Thread the Needle
15 seconds each side
🧘

Cool-Down

Duration: 6 minutes.

Instructions: Move slowly and breathe steadily.

1
Half-Kneeling Hip Flexor Stretch
30 seconds each side
2
Figure-4 Stretch
30 seconds each side
3
Seated forward fold
45 seconds
4
Child's pose
45 seconds
5
Box Breathing
2 minutes
🔥

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.

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