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 Quest: Tuesday Adventure Circuit

Tue, 8 July 2025

Duration

45 min

Equipment

Dumbbell, Bodyweight

⚡

Adventure Warm-Up Flow

1
1. Arm circles (1 min)
Video
2
2. High knees (1 min)
Video
3
3. Leg Swings (1 min)
Video
4
4. Dynamic Hip Circles (30 sec/side)
Video
5
5. Walkouts (1 min)
Video
💥

Main Circuit: The Explorer's Path

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

1
• Dumbbell thrusters (or Bodyweight jump squats) (40 sec)
Video
2
• Push-ups (40 sec)
Video
3
• Dumbbell alternating lunges (or BW reverse lunge) (40 sec)
Video
4
• Plank to downward dog (40 sec)
Video
5
• Russian twists (with or without dumbbell) (40 sec)
Video
🔓

Summit Tier Challenge

Optional

This section is optional. Advanced users only—push your limits with this bonus circuit.

Instructions: Complete 2 rounds, 30 sec per move, minimal rest

1
• Burpees (30 sec)
Video
2
• Dumbbell renegade rows (30 sec)
Video
3
• V-Ups (30 sec)
Video
🚀

Flow Finale

Format: Core Circuit | 2 rounds

1
• Plank Jacks (30 sec)
Video
2
• Bicycle crunches (30 sec)
Video

Repeat if needed

🧘

Explorer's Cool-Down

1
1. Standing quad stretch (45 sec/side)
Video
2
2. Hamstring stretch (45 sec/side)
Video
3
3. Chest opener stretch (1 min)
Video
4
4. Child's pose (1 min)
Video
📋

Focus & Benefits

This circuit builds total-body strength, fires up your core, and improves mobility. Each move is crafted to challenge endurance, stability, and functional power while keeping the energy high and the adventure fun.

Pro Tip: Stay present in each rep—focus on quality movement over speed. Let the rhythm of your breath guide your flow, and remember: consistency transforms effort into results.

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