TODAY'S
WORKOUT
Fun Fit Flow
Thu, 21 May 2026
45 minutes
Hypertrophy and mobility
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.
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.
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.
Final Flow - Cool Down
Format: Gentle flow.
Instructions: Move through the final flow with a focus on relaxation and gentle movement.
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