TODAY'S
WORKOUT

All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer here to ensure your safety and understanding of the risks involved.

FlowState Full-Body Adventure

Sat, 14 June 2025

Duration

48 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Dynamic Launchpad

1
1. Arm circles (1 min)
Video
2
2. High knees (1 min)
Video
3
3. Leg Swings (1 min)
Video
4
4. Bodyweight squats (1 min)
Video
5
5. Walkouts (1 min)
Video
💥

Main Circuit Quest

Format: Circuit

Instructions: 3 rounds | 45 sec work, 20 sec rest | 1 min rest after each round

1
• Kettlebell goblet squats (alt: bodyweight squats) (45 sec)
Video
2
• Dumbbell alternating lunges (alt: BW reverse lunge) (45 sec)
Video
3
• Push-ups (45 sec)
Video
4
• Kettlebell swings (alt: jump squats) (45 sec)
Video
5
• Plank shoulder taps (45 sec)
Video
🔓

Power Up Challenge

Optional

This section is optional. For advanced warriors craving an extra spark!

Instructions: 2 rounds | Perform each move for 40 sec, 15 sec rest

1
• Burpee to Push-Up (10 reps or 40 sec)
Video
2
• Dumbbell renegade rows (alt: KB Renegade Rows or plank shoulder taps)
Video
3
• V-Ups (40 sec)
Video
🚀

Joy Sprint Finisher

Format: AMRAP (as many rounds as possible in 5 min)

1
• Jumping jacks (20 reps)
Video
2
• Mountain climbers (20 reps/side)
Video

Repeat circuit until 5 minutes are up

🧘

Flow Down Recovery

1
1. Standing quad stretch (1 min/side)
Video
2
2. Cat-cow stretch (1 min)
Video
3
3. Child's pose (1 min)
Video
4
4. Chest opener stretch (1 min)
Video
📋

Focus & Benefits

This upbeat routine builds full-body strength and stamina, enhances coordination, and powers up your energy for the weekend. Each section targets major muscle groups, encourages balance, and boosts your overall conditioning.

Pro Tip: Consistency beats intensity every time. Show up today, even if your energy is lower—progress is made with every rep and every round!

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