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, 14 May 2026

Duration

45 minutes

Focus

Full-body cardio and strength

Equipment

Kettlebell, dumbbells, bodyweight, mat

Equipment
⚡

Sunny Warm-Up

1
Bodyweight Squat to Lateral Lunge Flow
3 minutes
2
Dynamic Inchworm to Spiderman Lunge
3 minutes
3
Leg Swings
2 minutes
4
Arm Circles
2 minutes
5
Jumping Jacks
2 minutes
🔥

Cardio Blast

Format: Circuit

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

1
Mountain Climbers
40 sec
2
Burpees
40 sec
3
Jump Squats
40 sec
4
Swings
40 sec
🔓

Optional Challenge Tier

A challenge for advanced users

1
Single-Arm Rows
3 sets of 12 reps
2
Single-Leg Romanian Deadlift
3 sets of 12 reps
3
Thrusters
3 sets of 12 reps
🚀

Flow Finisher

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

1
Plank Jacks
20 sec
2
Bodyweight Squats
20 sec

Repeat if needed

🧘

Cool Down Flow

1
Child's Pose to Thread the Needle
2
Wall-Assisted Downward Dog
3
Seated Forward Fold
4
Standing Quad Stretch
🎯

Focus & Benefits

Builds cardiovascular endurance, increases strength, and enhances flexibility.

Pro Tip: Stay hydrated throughout the day to optimize your workout performance and recovery.

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One free workout. Every day. No planning required.

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