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 Sunday

Sun, 3 May 2026

Duration

45 minutes

Focus

Cardio and flexibility

Equipment

Kettlebell, dumbbells, bodyweight, mat

⚡

Warm-Up Wave

1
Bodyweight Squat to Lateral Lunge Flow
30 seconds
2
Dynamic Inchworm to Spiderman Lunge
30 seconds
3
Arm Swing to Squat
30 seconds
4
Leg Swings
30 seconds
5
High knees
30 seconds
🔥

Main Flow Circuit

Format: Circuit

Instructions: 3 rounds | 40 seconds work, 20 seconds rest | 1 minute rest between rounds

1
Plyo Lunges
3 sets of 12 reps
2
Kettlebell Swing + Thruster
3 sets of 12 reps
3
Push-ups
3 sets of 12 reps
4
Mountain climbers
3 sets of 30 seconds
🔓

Optional Challenge Tier

A challenge for advanced users

1
Single-Arm Kettlebell Swing
3 sets of 12 reps per arm
2
Kettlebell front rack march
3 sets of 30 seconds
3
Burpees
3 sets of 12 reps
🚀

Finisher Blast

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

1
Jump squats
20 seconds work / 10 seconds rest x 8 rounds
2
Plank Jacks
20 seconds work / 10 seconds rest x 8 rounds
🧘

Cool-Down Flow

1
Child's Pose to Thread the Needle
2
Seated Neck Rolls
3
Cat-Cow Flow
4
Standing Side Bends
🎯

Focus & Benefits

Brief summary - This workout combines cardio and flexibility exercises to improve overall fitness and mobility.

Pro Tip: Listen to your body and rest when needed - it is essential to balance exercise with recovery for optimal results.

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