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 Fun Fitness

Thu, 11 June 2026

Duration

45 minutes

Focus

Controlled strength and mobility

Equipment

Bodyweight, dumbbells, mat

⚡

Warm-Up - Mobility Flow

Duration: 8-10 minutes.

Instructions: Move through the warm-up with control, focusing on mobilizing your joints and raising your pulse.

1
Leg Swings - 30 seconds
2
Arm Circles - 30 seconds
3
Side Steps - 30 seconds
4
High Knees - 30 seconds
5
Bodyweight Squat to Lateral Lunge Flow - 30 seconds
💥

Main Workout - Strength and Flow

Format: Tempo strength and flow circuit.

Time Cap: 25 minutes.

Instructions: Move through each exercise with control, focusing on tempo and form. Rest for 60-90 seconds between exercises.

1
Goblet Squat - 10 reps. Bodyweight option: Bodyweight Squat - Video.
2
Renegade Rows to Push-Up - 10 reps. Bodyweight option: Push-Up - Video.
3
Dumbbell Thrusters - 10 reps. Bodyweight option: Burpee to Push-Up - Video.
4
Single-Leg Glute Bridge - 10 reps.
🔥

Beginner Level - Start Here

Complete 2-3 rounds of the main workout, resting for 90-120 seconds between exercises. Use lighter weights or bodyweight alternatives. Focus on form and tempo over speed.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Increase the weight used for each exercise.

Option 2: Reduce rest time between exercises to 30-60 seconds.

Option 3: Add 2-3 reps to each exercise.

Option 4: Complete an additional round of the main workout.

🔓

Optional Challenge Tier - Flow Extension

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: Move through each exercise with control, focusing on tempo and form. Rest for 60-90 seconds between exercises.

1
Mountain Climber Twists - 10 reps.
2
Plank Shoulder Taps - 10 reps.
3
Side Plank Rotations - 10 reps.
🚀

Finisher or Final Flow - Cool Down

Format: Easy flow.

Instructions: Move through each exercise with control, focusing on relaxation and breathing.

1
Child's Pose to Thread the Needle - 30 seconds.
2
Wall-Assisted Downward Dog - 30 seconds.
3
Seated Forward Fold - 30 seconds.
🧘

Cool-Down - Relaxation

Duration: 5-10 minutes.

Instructions: Focus on deep breathing, relaxation, and gentle stretching.

1
Cat-Cow Flow - 30 seconds
2
Seated Neck Rolls - 30 seconds
3
Shoulder Rolls - 30 seconds
4
Ankle Rolls - 30 seconds
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