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.

Fresh Sunday Flow

Sun, 17 May 2026

Duration

45 minutes

Focus

Cardio and flexibility

Equipment

Kettlebell, dumbbells, bodyweight, mat

⚡

Warm-Up Wave

1
Bodyweight Squat to Lateral Lunge Flow
3 minutes
2
Dynamic Inchworm to Spiderman Lunge
2 minutes
3
Lateral Lunge to Reverse Lunge Flow
2 minutes
4
Bear Crawl to Crab Walk
2 minutes
5
Arm Swing to Squat
optional
🔥

Cardio Fusion

Format: Circuit

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

1
Jumping jacks
3 sets
2
Plyo Lunges
3
Burpees
4
Mountain climbers
5
Kettlebell Swings
optional
💪

Optional Power Tier

A challenge for advanced users

1
Kettlebell deadlifts
2
Renegade Rows to Push-Up
3
Dumbbell thrusters
🚀

Finisher Blast

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

1
Bodyweight Skater Hops
2
Jump squats

Repeat if needed

🧘

Cool-Down Flow

1
Box Breathing
2
Child's Pose to Thread the Needle
3
Wall-Assisted Downward Dog
4
Seated forward fold
optional
🎯

Focus & Benefits

Boosts cardiovascular endurance and flexibility while strengthening the muscles.

Pro Tip: Stay hydrated throughout the workout and listen to your body to avoid injuries.

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