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.

Fun Day Flow

Sun, 5 July 2026

Duration

40 minutes

Focus

Cardio and mobility

Equipment

Bodyweight, mat

⚡

Warm-Up - Morning Movement

Duration: 8 minutes.

Instructions: Move through each exercise with a focus on mobility and breathing.

1
Leg Swings - 30 seconds
2
Arm Circles - 30 seconds
3
High Knees - 30 seconds
4
Walking Lunges - 30 seconds
5
Jumping Jacks - 30 seconds
🔥

Main Workout - Flow Circuit

Format: Flow circuit.

Time Cap: 20 minutes.

Instructions: Move through each exercise in a flowing manner, resting only as needed.

1
Burpees - 10 reps. Bodyweight option: Squat Jumps - Video.
2
Mountain Climbers - 20 reps
3
Plank Shoulder Taps - 15 reps
4
Squat Jumps - 10 reps
5
Push-Ups - 10 reps
🔥

Beginner Level - Start Here

Complete 2 rounds of the flow circuit, resting as needed. Use the bodyweight options for exercises that feel challenging.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Add 5 reps to each exercise.

Option 2: Increase the time cap to 25 minutes.

Option 3: Add a 5-minute cool-down stretch after the flow circuit.

💪

Optional Challenge Tier - Core Blast

This section is optional. Complete it only if you feel strong and the main workout did not push you past your limit.

Instructions: Complete 3 sets of the following exercises, resting 30 seconds between sets.

1
Russian Twists - 15 reps
2
Leg Raises - 15 reps
🧘

Final Flow - Cool-Down

Format: Gentle flow.

Instructions: Move through each exercise with a focus on relaxation and breathing.

1
Child's Pose - 30 seconds
2
Seated Forward Fold - 30 seconds
3
Cat-Cow Stretch - 30 seconds
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