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.

Flow Fit Blast

Sat, 20 June 2026

Duration

45 minutes

Focus

Full-body cardio and strength

Equipment

Bodyweight, dumbbells, mat

⚡

Warm-Up - Ignite

Duration: 8 minutes.

Instructions: Move through each exercise with energy and purpose.

1
Jumping jacks - 30 seconds
2
Dynamic inchworm to spiderman lunge - 30 seconds
3
Leg swings - 30 seconds
4
Arm circles - 30 seconds
5
High knees - 30 seconds
🔥

Main Workout - Adventure Circuit

Format: Complete each exercise in order, then repeat for 30 minutes.

Instructions: Move with a steady pace and focus on form.

1
Burpees - 10 reps. Bodyweight option: Squat jumps - Video
2
Dumbbell rows - 10 reps. Bodyweight option: Push-ups - Video
3
Kettlebell swings - 10 reps. Bodyweight option: Jumping lunges - Video
4
Mountain climbers - 20 reps
5
Plank jacks - 20 reps
🔥

Beginner Level - Start Here

Complete 2 rounds instead of 3. Use bodyweight options where possible. Rest for 30 seconds between exercises.

🔓

Intermediate / Advanced Options - Turn It Up

Option 1: Add 5 reps to each exercise.

Option 2: Use heavier dumbbells or kettlebells.

Option 3: Reduce rest time between exercises.

🔓

Optional Challenge Tier - Flow Fusion

This section is optional. Complete it only if you feel strong and your form is solid.

Instructions: Move through each exercise with speed and agility.

1
Plyo lunges - 10 reps
2
Kettlebell clean and press - 10 reps
3
Dumbbell thrusters - 10 reps
🚀

Finisher - Sweat Blast

Format: 4-minute AMRAP.

Instructions: Move with maximum effort and speed.

1
Jumping jacks - as many reps as possible
2
Burpees - as many reps as possible
3
Mountain climbers - as many reps as possible
🧘

Cool-Down - Relaxation Flow

Duration: 5 minutes.

Instructions: Move slowly and focus on breathing.

1
Leg swings - 30 seconds
2
Arm circles - 30 seconds
3
Seated forward fold - 30 seconds
4
Deep breathing - 1 minute
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