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
Equipment
⚡
Warm-Up Wave
1
Bodyweight Squat to Lateral Lunge Flow
3 minutes2
Dynamic Inchworm to Spiderman Lunge
2 minutes3
Lateral Lunge to Reverse Lunge Flow
2 minutes4
Bear Crawl to Crab Walk
2 minutes5
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 sets2
Plyo Lunges
3
Burpees
4
Mountain climbers
5
Swings
optional💪
Optional Power Tier
A challenge for advanced users
1
Deadlifts
2
Renegade Rows to Push-Up
3
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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