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
Equipment
⚡
Warm-Up Wave
1
Bodyweight Squat to Lateral Lunge Flow
3 minutes2
Dynamic Inchworm to Spiderman Lunge
3 minutes3
Lateral Lunge to Reverse Lunge Flow
3 minutes4
Arm Swing to Squat
2 minutes5
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 reps2
Rows
3 sets of 12 reps3
Mountain Climber Twists
3 sets of 12 reps4
Jump squats
3 sets of 12 reps5
Burpees
3 sets of 12 reps🔓
Optional Challenge Tier
A challenge for advanced users
1
Clean + press
3 sets of 12 reps2
Single-leg Romanian deadlift
3 sets of 12 reps3
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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