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, 18 June 2026

Duration

45 minutes

Focus

Hypertrophy and mobility

Equipment

Bodyweight, dumbbells, mat

⚡

Warm-Up - Mobility Magic

Duration: 8-10 minutes.

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

1
Leg Swings - 30 seconds
2
Arm Circles - 30 seconds
3
Dynamic Hip Circles - 30 seconds
4
Side Steps - 30 seconds
5
Heel Flicks - 30 seconds
💥

Main Workout - Strength Flow

Format: Tempo strength and flow.

Time Cap: 25 minutes.

Instructions: Move through each exercise with a focus on tempo and control.

1
Goblet Squat - 12 reps. Bodyweight option: Bodyweight Squat - Video
2
Dumbbell Rows - 12 reps. Bodyweight option: Push-Ups - Video
3
Kettlebell Swings - 12 reps. Bodyweight option: Bodyweight Skater Hops - Video
4
Plank Shoulder Taps - 12 reps
🔥

Beginner Level - Start Here

Complete 2 rounds instead of 3. Use bodyweight squats instead of goblet squats. Step back instead of jumping. Keep effort at 5/10 and stop each set with 2-3 good reps left.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Add 2 reps to each exercise.

Option 2: Use heavier dumbbells or kettlebells.

Option 3: Reduce rest time between exercises.

Option 4: Add a fourth round.

🔓

Optional Challenge Tier - Flow Challenge

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

Instructions: Move through each exercise with a focus on flow and control.

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

Finisher or Final Flow - Core Flow

Format: Core flow.

Instructions: Move through each exercise with a focus on core engagement and control.

1
Russian Twists - 12 reps
2
Leg Raises - 12 reps
3
Bicycle Crunches - 12 reps
🧘

Cool-Down - Relaxation Time

Duration: 5-10 minutes.

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

1
Child's Pose - 30 seconds
2
Downward Dog - 30 seconds
3
Seated Forward Fold - 30 seconds
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