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, 4 June 2026

Duration

45 minutes

Focus

Balanced strength and cardio

Equipment

Bodyweight, dumbbells, mat

⚡

Warm-Up - Flow Start

Duration: 8-10 minutes.

Instructions: Start with dynamic movements to raise your heart rate and mobilize your joints.

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 - Strength Flow

Format: Tempo strength and flow.

Time Cap: 25 minutes.

Instructions: Move through each exercise with a controlled tempo, focusing on strength and flow.

1
Goblet Squat - 12 reps. Bodyweight option: Bodyweight Squat - Video
2
Renegade Rows - 12 reps. Bodyweight option: Push-Up - Video
3
Kettlebell Swings - 12 reps. Bodyweight option: Burpees - Video
4
Dumbbell Thrusters - 12 reps. Bodyweight option: Squat Jumps - Video
🔥

Beginner Level - Start Here

Complete 2 rounds instead of 3. Use bodyweight options for all exercises. Reduce reps to 8. Focus on controlled tempo and proper form.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Add a third round.

Option 2: Increase reps to 15.

Option 3: Use heavier dumbbells or kettlebells.

Option 4: Reduce rest time between exercises.

🔓

Optional Challenge Tier - Flow Extension

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

Instructions: Move through each exercise with a flowing tempo.

1
Mountain Climbers - 30 seconds
2
Plank Jacks - 30 seconds
3
Burpees - 12 reps
🚀

Finisher - Final Flow

Format: 5-minute flow.

Instructions: Move through each exercise with a smooth flow.

1
Jumping Jacks - 30 seconds
2
Push-Ups - 12 reps
3
Squats - 12 reps
🧘

Cool-Down - Relaxation Flow

Duration: 5-10 minutes.

Instructions: Focus on deep breathing and relaxation.

1
Child's Pose - 30 seconds
2
Cat-Cow Stretch - 30 seconds
3
Seated Forward Fold - 30 seconds
4
Leg Swings - 30 seconds
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