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 Fit Flow

Thu, 21 May 2026

Duration

45 minutes

Focus

Hypertrophy and mobility

Equipment

Bodyweight, dumbbells, mat

⚡

Warm-Up - Mobility Spark

Duration: 8-10 minutes.

Instructions: Move through the warm-up with ease, focusing on controlled mobility and gentle pulse raisers.

1
Leg Swings
30 seconds
2
Arm Circles
30 seconds
3
High Knees
30 seconds
4
Side Steps
30 seconds
5
Wall Angels
30 seconds
💥

Main Workout - Strength Flow

Format: Tempo strength and flow.

Time Cap: 25 minutes.

Instructions: Move through the exercises with a focus on tempo and control, resting only as needed.

1
Goblet Squat - 12 reps. Bodyweight option: Bodyweight Squat - Video.
2
Push-Up - 12 reps.
3
Dumbbell Rows - 12 reps. Bodyweight option: Inverted Row - Video (use a chair or ledge).
4
Plank Shoulder Taps - 12 reps.
🔥

Beginner Level - Start Here

Complete 2 rounds of the main workout, resting as needed. Use bodyweight options for squats and rows. Focus on controlled tempo and smooth movement.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Add 2 rounds to the main workout.

Option 2: Increase the reps to 15 per exercise.

Option 3: Decrease rest time between exercises.

Option 4: Add a 5-minute cardio flow at the end of the workout.

🚀

Optional Challenge Tier - Flow Finisher

This section is optional. Complete it only if you feel strong and your form is solid.

Instructions: Move through the flow finisher with a focus on smooth transitions and controlled movement.

1
Mountain Climbers - 30 seconds.
2
Jumping Jacks - 30 seconds.
3
Burpees - 12 reps.
🧘

Final Flow - Cool Down

Format: Gentle flow.

Instructions: Move through the final flow with a focus on relaxation and gentle movement.

1
Child's Pose - 30 seconds.
2
Seated Forward Fold - 30 seconds.
3
Seated Neck Rolls - 30 seconds.
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