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 Sunday

Sun, 31 May 2026

Duration

30 minutes

Focus

Recovery and mobility

Equipment

Bodyweight and mat

⚡

Warm-Up - Mobility Flow

Duration: 8 minutes.

Instructions: Move through each exercise slowly and focus on mobility and flexibility.

1
Leg Swings - 30 seconds
2
Arm Circles - 30 seconds
3
Hip Circles - 30 seconds
4
Side Steps - 30 seconds
5
Heel Flicks - 30 seconds
💥

Main Workout - Flow Fusion

Format: Flow-inspired circuit.

Time Cap: 15 minutes.

Instructions: Move through each exercise with a focus on flowing movement and breathing.

1
Bodyweight Squat - 10 reps
2
Push-Up - 10 reps
3
Mountain Climber - 20 reps
4
Plank Shoulder Taps - 10 reps
🔥

Beginner Level - Start Here

Complete 2 rounds of the flow fusion circuit. Focus on mobility and breathing. Keep effort level at 6/10.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Add 2 more rounds to the flow fusion circuit.

Option 2: Increase the number of repetitions for each exercise.

Option 3: Decrease rest time between exercises.

🔓

Optional Challenge Tier - Extra Flow

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

Instructions: Move through each exercise with a focus on flowing movement and breathing.

1
Bicycle Crunches - 15 reps
2
Side Plank Rotations - 10 reps
3
Plank Jacks - 20 reps
🧘

Final Flow - Cool Down

Format: Gentle flow-inspired stretching.

Instructions: Move through each exercise slowly and focus on relaxation and breathing.

1
Child's Pose - 30 seconds
2
Seated Forward Fold - 30 seconds
3
Hamstring Stretch - 30 seconds
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