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 Fusion Blast

Sat, 4 April 2026

Duration

45 minutes

Focus

Cardio and strength endurance

Equipment

Dumbbells, kettlebell, bodyweight, mat

⚡

Wake-Up Warm-Up

1
Bodyweight Squat to Lateral Lunge Flow
3 minutes
2
Dynamic Inchworm to Spiderman Lunge
3 minutes
3
Arm Swing to Squat
3 minutes
4
Leg Swings
2 minutes
5
High knees
2 minutes
🔥

Flow Fusion Circuit

Format: Circuit

Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

1
Plyo Lunges
3 sets of 12 reps
2
Dumbbell rows
3 sets of 12 reps
3
Jump squats
3 sets of 12 reps
4
Burpees
3 sets of 12 reps
🔓

Challenge Tier

A challenge for advanced users

1
Kettlebell Swing + Thruster
3 sets of 12 reps
2
Single-leg Romanian deadlift
3 sets of 12 reps
3
Push-ups
3 sets of 12 reps
🚀

Finisher Blast

Format: Tabata (20 sec work / 10 sec rest x 8 rounds)

1
Mountain climbers
20 sec work / 10 sec rest x 8 rounds
2
Plank Jacks
20 sec work / 10 sec rest x 8 rounds

Repeat if needed

🧘

Cool-Down Flow

1
Box Breathing
3 minutes
2
Child's Pose to Thread the Needle
3 minutes
3
Standing Side Bends
3 minutes
4
Seated Neck Rolls
3 minutes
🎯

Focus & Benefits

This workout focuses on improving cardiovascular endurance and building strength through a fun and empowering flow-inspired circuit.

Pro Tip: Stay hydrated and listen to your body - rest when needed and have fun with the flow.

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