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, 7 July 2026

Duration

45 minutes

Focus

Cardio and mobility

Equipment

Bodyweight, mat

⚡

Warm-Up - Cardio Spark

Duration: 8-10 minutes.

Instructions: Move through the warm-up with energy and fun, gradually increasing your heart rate and mobility.

1
Jumping jacks - 30 seconds
2
Leg swings - 30 seconds
3
Arm circles - 30 seconds
4
High knees - 30 seconds
5
Walking lunges - 30 seconds
🔥

Main Workout - Flow Circuit

Format: 30-minute cardio flow circuit.

Time Cap: 30 minutes.

Instructions: Complete as many quality rounds as possible in 30 minutes. Move steadily, keep form clean, and avoid sprinting the first 5 minutes.

1
Burpees - 10 reps. Bodyweight option: Squat jumps - Video
2
Mountain climbers - 20 reps
3
Plyo lunges - 15 reps (per leg). Bodyweight option: Walking lunges - Video
4
Plank jacks - 30 seconds
5
Jumping jacks - 30 seconds
🔥

Beginner Level - Start Here

Complete 2 rounds instead of 3. Use bodyweight squats instead of burpees. Step back instead of jumping. 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 5 reps to each exercise.

Option 2: Reduce rest time by 30 seconds.

Option 3: Increase the time cap to 35 minutes.

Option 4: Add a weighted option, such as dumbbells or kettlebells, to the exercises.

🔓

Optional Challenge Tier - Extra Flow

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.

Instructions: Complete 2 rounds of the following exercises.

1
Burpee to push-up - 10 reps
2
Mountain climber twists - 20 reps
3
Plyo lunges - 15 reps
per leg
🧘

Final Flow - Cool Down

Format: 5-minute easy flow.

Instructions: Move calmly and smoothly, stretching the major muscle groups.

1
Leg swings - 30 seconds
2
Arm circles - 30 seconds
3
Hip circles - 30 seconds
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