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.

Flowing Fitness Blast

Tue, 19 May 2026

Duration

45 minutes

Focus

Cardio and strength endurance

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
Lateral Lunge to Reverse Lunge Flow
3 minutes
4
Arm Swing to Squat
2 minutes
5
Dynamic Hip Circles
2 minutes
💥

Main Flow Workout

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
Dumbbell rows
3 sets of 12 reps
3
Mountain Climber Twists
3 sets of 12 reps
4
Jump squats
3 sets of 12 reps
5
Burpees
3 sets of 12 reps
🔓

Optional Challenge Tier

A challenge for advanced users

1
Kettlebell clean + press
3 sets of 12 reps
2
Single-leg Romanian deadlift
3 sets of 12 reps
3
Renegade Rows to Push-Up
3 sets of 12 reps
🚀

Flow Finisher

Format: Tabata (20 sec work / 10 sec rest x 8 rounds)

1
Plyo Lunges
2
Plank Shoulder Taps

Repeat if needed

🧘

Cool-Down Flow

1
Box Breathing
2
Child's Pose to Thread the Needle
3
Wall-Assisted Downward Dog
4
Seated Neck Rolls
🎯

Focus & Benefits

This workout combines cardio and strength exercises to improve overall fitness and endurance.

Pro Tip: Stay hydrated and listen to your body - rest when needed and have fun with the flow.

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