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 Fun

Tue, 30 June 2026

Duration

40 minutes

Focus

Cardio and Mobility

Equipment

Bodyweight, mat

⚡

Warm-Up - Cardio Ignition

Duration: 8 minutes.

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Instructions: Start with 30 seconds of jumping jacks. Then move to 30 seconds of dynamic inchworm to spiderman lunge - Video. Continue with 30 seconds of leg swings - Video. Finish with 30 seconds of arm circles - Video.
💥

Main Workout - Sweat and Shine

Format: Cardio Flow Circuit.

Time Cap: 20 minutes.

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Instructions: Complete as many rounds as possible. Start with 40 seconds of burpees. Then move to 40 seconds of mountain climbers - Video. Continue with 40 seconds of plank jacks - Video. Rest for 20 seconds between exercises.
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Bodyweight option: Replace burpees with jump squats.
🔥

Beginner Level - Start Here

Complete 2 rounds instead of 3. Use step-backs instead of burpees. Keep effort at 5/10 and stop each set with 2-3 good reps left.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Add a round.

Option 2: Increase rest time to 30 seconds.

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Option 3: Use dumbbells for mountain climbers.
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Optional Challenge Tier - Extra Shine

This section is optional. Complete it only if you feel strong, your form is solid, and the main workout did not push you past your limit.

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Instructions: 3 rounds of 30 seconds of kettlebell swings. Bodyweight option: 30 seconds of jump squats - Video.
🧘

Final Flow - Cool Down

Format: 5-minute easy flow.

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Instructions: Start with 30 seconds of downward dog. Then move to 30 seconds of child's pose - Video. Continue with 30 seconds of cat-cow flow - Video. Finish with 30 seconds of shoulder rolls - Video.
🧘

Cool-Down - Relax and Breathe

Duration: 5 minutes.

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Instructions: Focus on deep breathing and relaxation. Start with 30 seconds of box breathing. Then move to 30 seconds of wall angels - Video. Continue with 30 seconds of standing side bends - Video. Finish with 30 seconds of ankle rolls - Video.
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