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
Tue, 28 April 2026
Duration
45 minutes
Focus
Full-body cardio and strength
Equipment
Dumbbells, kettlebell, bodyweight, mat
Equipment
⚡
Warm-Up Wave
1
Bodyweight Squat to Lateral Lunge Flow
3 minutes2
Dynamic Inchworm to Spiderman Lunge
3 minutes3
Leg Swings
2 minutes4
High knees
2 minutes5
Arm circles
1 minute🔥
Main Workout Circuit
Format: Circuit
Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
Kettlebell Swing + Thruster
3 sets of 12 reps2
Push-ups
3 sets of 12 reps3
Mountain climbers
3 sets of 30 sec4
Burpees
3 sets of 12 reps🔓
Optional Challenge Tier
A challenge for advanced users
1
Clean + press
3 sets of 12 reps2
Single-leg Romanian deadlift
3 sets of 12 reps per leg3
Halos
3 sets of 12 reps🚀
Finisher Blast
Format: Tabata (20 sec work / 10 sec rest x 8 rounds)
1
Jump squats
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
Child's Pose to Thread the Needle
2
Wall-Assisted Downward Dog
3
Seated forward fold
4
Optional Tricep stretch
🎯
Focus & Benefits
Brief summary: This workout combines cardio and strength exercises to improve overall fitness and burn calories.
Pro Tip: Stay hydrated and listen to your body - rest when needed and have fun with the workout.
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