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 Free Fitness

Thu, 7 May 2026

Duration

45 minutes

Focus

Cardio and flexibility

Equipment

Dumbbells, kettlebell, bodyweight, mat

⚡

Wake Up Warm-Up

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
3 minutes
5
Dynamic Hip Circles
3 minutes
🔥

Cardio Blast

Format: Circuit

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

1
Jumping jacks
40 seconds
2
Burpees
40 seconds
3
Mountain climbers
40 seconds
4
Plank jacks
40 seconds
🔓

Optional Challenge Tier

A challenge for advanced users

1
Kettlebell Swing + Thruster
3 sets of 12 reps
2
Single-leg Romanian deadlift
3 sets of 12 reps
3
KB Renegade Rows
3 sets of 12 reps
🚀

Finisher Flow

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

1
Jump squats
20 seconds
2
Burpees
20 seconds

Repeat if needed

🧘

Cool Down Stretch

1
Child's Pose to Thread the Needle
3 minutes
2
Wall-Assisted Downward Dog
3 minutes
3
Half-Kneeling Hip Flexor Stretch
3 minutes
4
Standing Side Bends
3 minutes
🎯

Focus & Benefits

Improves cardiovascular endurance and flexibility while burning calories and building strength.

Pro Tip: Stay hydrated throughout the workout and listen to your body to avoid injury.

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