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: Sunday Strength & Balance

Sun, 8 June 2025

Duration

45 min

Equipment

Dumbbell, Bodyweight

🌟

Flow-Ready Warm-Up

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
⚑

Adventure Circuit

Format: 3 rounds | 45 sec work, 15 sec rest per move | 1 min rest between rounds

1
β€’ Dumbbell Alternating Lunges (45 sec)
Video
2
β€’ Push-Ups (45 sec)
Video
3
β€’ Plank Shoulder Taps (45 sec)
Video
4
β€’ Bodyweight Skater Hops (45 sec)
Video
5
β€’ Hollow Body Hold (45 sec)
Video
πŸ”“

Bonus Power-Up Tier

Advanced

This section is optional. For advanced users who want an extra challenge.

Instructions: Complete 2 sets, minimal rest

1
β€’ Burpee to Push-Up (10 reps)
Video
2
β€’ Dumbbell Thrusters (12 reps)
Video
3
β€’ Mountain Climber Twists (45 sec)
Video
πŸš€

Flow Finisher

Format: 4 minutes Tabata

1
β€’ Plank Jacks
Video
2
β€’ V-Ups
Video

Alternate each move for all 8 intervals

🧘

Recovery Cool-Down

1
1. Standing Quad Stretch (1 min/side)
Video
2
2. Hamstring Stretch (1 min)
Video
3
3. Child's Pose (1 min)
Video
4
4. Cat-Cow Flow (1 min)
Video
🎯

Focus & Benefits

This workout delivers a total-body reset, improving mobility, building strength, and enhancing core and joint stability. The flow-based format boosts coordination and keeps your training fun but effective.

Pro Tip: Approach each round as a chance to refine your formβ€”not just to go faster! Your Sunday reset is about control, balance, and consistency. Let your breath set the pace and finish stronger than you started.

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