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 Fun
Sat, 25 April 2026
Duration
45 minutes
Focus
Cardio and strength training for a full-body workout
Equipment
Kettlebell, dumbbells, 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
2 minutes💥
Main Flow
Format: Circuit
Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
Kettlebell Swing + Thruster
2
Mountain Climber Twists
3
Push-Up to Side Plank
4
Burpee to Push-Up
5
Rows
🔓
Optional Challenge Tier
A challenge for advanced users
1
Clean + press
2
Single-leg Romanian deadlift
3
Halos
🚀
Finisher Flow
Format: Tabata (20 sec work / 10 sec rest x 8 rounds)
1
Jump squats
2
Bodyweight Skater Hops
Repeat if needed
🧘
Cool-Down Flow
1
Box Breathing
2
Child's Pose to Thread the Needle
3
Wall-Assisted Downward Dog
4
Standing Side Bends
🎯
Focus & Benefits
This workout focuses on cardio and strength training to improve overall fitness and endurance.
Pro Tip: Stay hydrated throughout the workout and listen to your body to avoid injury.
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