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.

FlowState Cardio Carnival

Tue, 21 July 2026

Duration

42 minutes, plus 5 minutes with Optional Challenge

Focus

Cardio and mobility flow

Equipment

Kettlebell, with dumbbell and bodyweight options, plus mat if needed

⚡

Warm-Up

Duration: 9 minutes.

Instructions: 2 rounds. Bodyweight exercises categorised as Warm-Up only.

1
March in place - 45 seconds
2
Doorframe row - 12 reps
3
Reverse plank - 30 seconds
4
Cross-body push-up - 10 reps
5
Scapular push-up - 12 reps
💥

Main Workout

Format: Circuit.

Time Cap: 16 minutes.

Instructions: Perform each station for 40 seconds work, 20 seconds rest, moving through the circuit 4 times.

1
Kettlebell: Kettlebell push press - 12 reps. Dumbbell: Dumbbell push press - 12 reps. Bodyweight: Push-up - 12 reps.
2
Kettlebell: Kettlebell floor press - 12 reps. Dumbbell: Dumbbell floor press - 12 reps. Bodyweight: Hand-release push up - 12 reps.
3
Kettlebell: Kettlebell renegade row - 5 reps (per side). Dumbbell: Dumbbell renegade row - 5 reps (per side). Bodyweight: Kneeling chest flies. 10 reps.
4
Kettlebell: Kettlebell Russian twist - 20 reps. Dumbbell: Dumbbell Russian twist - 20 reps. Bodyweight: Plank to push-up - 10 reps.
🔥

Beginner Level

Reduce work intervals to 30 seconds with 30 seconds rest, aim for smooth technique and keep intensity around 5/10.

🔓

Intermediate / Advanced Options

Option 1: EMOM – add 2 reps per station while keeping 40‑second work.

Option 2: AMRAP – keep 4‑minute circuit and aim for higher quality reps.

Option 3: Tempo – perform each rep slower (3‑second eccentric) for added challenge.

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Final Flow

Format: Ladder – 3‑minute descending ladder.

Instructions: Start with 30 seconds per exercise, reduce work time by 5 seconds each round.

1
Kettlebell: Kettlebell swing to catch squat - 30 seconds. Dumbbell: Dumbbell swing - 30 seconds. Bodyweight: Squat thrust - 30 seconds.
2
Kettlebell: Kettlebell high pull - 25 seconds. Dumbbell: Dumbbell high pull - 25 seconds. Bodyweight: Bear squat - 25 seconds.
3
Kettlebell: Kettlebell goblet squat pulse - 20 seconds. Dumbbell: Dumbbell squat pulse - 20 seconds. Bodyweight: Squat hold - 20 seconds.
🔓

Optional Challenge Tier

Complete the standard workout first. Add this challenge only if you still feel strong, your technique remains solid, and you want the most intense version of the session.

Format: Circuit – 3 stations, 45 seconds work, 15 seconds rest, 2 rounds.

Instructions: Push the pace and keep form tight.

1
Kettlebell: Kettlebell double kettlebell snatch - 12 reps. Dumbbell: Dumbbell snatch - 12 reps. Bodyweight: Burpee broad jump - 12 reps.
2
Kettlebell: Kettlebell double kettlebell thruster - 10 reps. Dumbbell: Dumbbell thruster - 10 reps. Bodyweight: Jump squat - 10 reps.
3
Kettlebell: Kettlebell clean and thruster - 8 reps. Dumbbell: Dumbbell clean - 8 reps. Bodyweight: Broad jump - 8 reps.
🧘

Cool-Down

Duration: 7 minutes.

Instructions: Gentle breathing and stretch, hold each side evenly.

1
Good morning - 30 seconds
2
Side-lying leg raise - 30 seconds
3
Hip thrust - 30 seconds
4
Calf raise - 30 seconds
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Focus and Benefits

This session boosts cardiovascular fitness while enhancing joint mobility and core stability. The circuit format keeps the heart rate elevated, supporting endurance and functional movement.

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