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.

Fit Flow Fun

Tue, 5 May 2026

Duration

45 minutes

Focus

Full-body cardio and strength

Equipment

Dumbbells, kettlebell, bodyweight, mat

⚡

Warm-Up Wave

1
Bodyweight Squat to Lateral Lunge Flow
3 minutes
2
Dynamic Inchworm to Spiderman Lunge
3 minutes
3
Leg Swings
2 minutes
4
High knees
2 minutes
5
Arm circles
1 minute
💥

Main Flow

Format: Circuit

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

1
Plyo Lunges
3 sets of 12 reps
2
Push-ups
3 sets of 12 reps
3
Dumbbell rows
3 sets of 12 reps
4
Mountain climbers
3 sets of 30 seconds
5
Kettlebell Swing + Thruster
3 sets of 12 reps
🔓

Challenge Tier

A challenge for advanced users

1
Single-Arm Kettlebell Swing
3 sets of 12 reps per arm
2
Kettlebell deadlifts
3 sets of 12 reps
3
Renegade Rows to Push-Up
3 sets of 12 reps
🚀

Finisher Blast

Format: Tabata (20 sec work / 10 sec rest x 8 rounds)

1
Burpees
as many reps as possible
2
Jump squats
as many reps as possible

Repeat if needed

🧘

Cool-Down Flow

1
Box Breathing
3 minutes
2
Child's Pose to Thread the Needle
2 minutes
3
Wall-Assisted Downward Dog
2 minutes
4
Seated forward fold
2 minutes
🎯

Focus & Benefits

This workout will help improve your cardiovascular endurance and increase your overall strength.

Pro Tip: Remember to stay hydrated throughout the day and listen to your body - rest when needed.

GET TOMORROW'S WORKOUT FIRST
+Free Nutrition Guide

One free workout. Every day. No planning required.

🏋️ GO FURTHER TOGETHER!

Share today's workout

𝕏fin📧