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 Wave: Sunday Strong Circuit

Sun, 29 June 2025

Duration

45 min

Equipment

Dumbbell, Bodyweight

⚡

Warm-Up: Energy Builder Flow

1
1. Arm circles (1 min)
Video
2
2. Bodyweight squats (1 min)
Video
3
3. High knees (1 min)
Video
4
4. Leg swings (1 min)
Video
5
5. Walkouts (1 min)
Video
💥

Main Circuit: Flow Surge Sequence

Format: 3 rounds

1
• Dumbbell thrusters (40 sec)
Video
2
• Push-Ups (40 sec)
Video
3
• Dumbbell alternating lunges (40 sec)
Video
4
• Plank Jacks (40 sec)
Video
5
• Russian twists (40 sec)
Video
🔓

Challenge Tier: Sunday Surge

Optional

This section is optional. For advanced users only.

Instructions: Complete the following with minimal rest, 2 rounds

1
• Dumbbell renegade rows (12 reps total)
Video
2
• Burpees (12 reps)
Video
3
• V-Ups (12 reps)
Video
🚀

Finisher: Flow Core Blast

Format: AMRAP (As Many Rounds As Possible) in 5 minutes

1
• Hollow Body Hold (30 sec)
Video
2
• Bicycle crunches (20 reps)
Video

Repeat if needed

🧘

Cool-Down: Restore & Unwind

1
1. Downward dog (30 sec)
Video
2
2. Child's pose (1 min)
Video
3
3. Standing quad stretch (1 min)
Video
4
4. Seated forward fold (1 min)
Video
🎯

Focus & Benefits

This session builds total-body strength, hones muscular endurance, and activates your core. Every section is designed to boost energy and help you feel strong, balanced, and ready for anything.

Pro Tip: Focus on your breath during every move – it drives power, helps you recover faster, and keeps energy steady from start to finish.

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