TODAY'S
WORKOUT

All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer here to ensure your safety and understanding of the risks involved.

Flow Fusion Fun

Thu, 9 April 2026

Duration

45 minutes

Focus

Cardio and strength training

Equipment

Kettlebell, dumbbells, bodyweight, mat

⚡

Warm-Up Wave

1
Bodyweight Squat to Lateral Lunge Flow
3 minutes
2
Dynamic Inchworm to Spiderman Lunge
3 minutes
3
Arm Swing to Squat
2 minutes
4
Leg Swings
2 minutes
5
Jumping jacks
2 minutes
💥

Main Workout Flow

Format: Circuit

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

1
Kettlebell Swing + Thruster
3 sets of 12 reps
2
Push-ups
3 sets of 12 reps
3
Mountain Climbers
3 sets of 30 sec
4
Plank Shoulder Taps
3 sets of 12 reps
🔓

Optional Challenge Tier

A challenge for advanced users

1
Single-Arm Kettlebell Swing
3 sets of 12 reps per arm
2
Burpees
3 sets of 12 reps
3
Kettlebell deadlifts
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 rounds

Rest for 1 minute then repeat if needed

🧘

Cool-Down Flow

1
Child's Pose to Thread the Needle
2
Wall-Assisted Downward Dog
3
Seated forward fold
4
Standing quad stretch
📋

Focus & Benefits

This workout combines cardio and strength training 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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