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
Equipment
⚡
Wake-Up Warm-Up
1
Bodyweight Squat to Lateral Lunge Flow
3 minutes2
Dynamic Inchworm to Spiderman Lunge
3 minutes3
Arm Swing to Squat
3 minutes4
Leg Swings
2 minutes5
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 reps2
Rows
3 sets of 12 reps3
Jump squats
3 sets of 12 reps4
Burpees
3 sets of 12 reps🔓
Challenge Tier
A challenge for advanced users
1
Kettlebell Swing + Thruster
3 sets of 12 reps2
Single-leg Romanian deadlift
3 sets of 12 reps3
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 rounds2
Plank Jacks
20 sec work / 10 sec rest x 8 roundsRepeat if needed
🧘
Cool-Down Flow
1
Box Breathing
3 minutes2
Child's Pose to Thread the Needle
3 minutes3
Standing Side Bends
3 minutes4
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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