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.

Fitness Flow Blast

Tue, 12 May 2026

Duration

45 minutes

Focus

Cardio and strength endurance

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
Lateral Lunge to Reverse Lunge Flow
2 minutes
4
Arm Swing to Squat
2 minutes
5
Dynamic Hip Circles
2 minutes
🔥

Cardio Carnival

Format: Circuit

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

1
Jumping jacks
40 sec
2
Burpees
40 sec
3
Mountain climbers
40 sec
4
Plank Jacks
40 sec
5
Kettlebell Swings
40 sec
💪

Strength Surge

A challenge for advanced users

1
Dumbbell rows
3 sets of 12 reps
2
Renegade Rows to Push-Up
3 sets of 12 reps
3
Kettlebell deadlifts
3 sets of 12 reps
🚀

Finisher Frenzy

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

1
Jump squats
20 sec
2
Burpee to Push-Up
20 sec

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
Standing Side Bends
2 minutes
🎯

Focus & Benefits

This workout combines cardio and strength exercises to improve overall fitness and endurance.

Pro Tip: Stay hydrated and listen to your body - rest when needed.

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