TODAY'S
WORKOUT

All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer here to ensure your safety and understanding of the risks involved.

Fun Flow Fitness

Sat, 11 April 2026

Duration

45 minutes

Focus

Cardio endurance and agility

Equipment

Kettlebell, dumbbells, bodyweight, mat

⚡

Warm-Up Waves

1
Bodyweight Squat to Lateral Lunge Flow
3 minutes
2
Dynamic Inchworm to Spiderman Lunge
2 minutes
3
Leg Swings
2 minutes
4
High knees
2 minutes
5
Arm circles
optional
💥

Main Flow

Format: Circuit

Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

1
Kettlebell Swing + Thruster
3 sets of 12 reps
2
Mountain Climber Twists
3
Push-Up to Side Plank
4
Burpee to Push-Up
5
Plank Jacks
🔓

Advanced Flow

A challenge for advanced users

1
Kettlebell clean + press
2
Single-Arm Kettlebell Swing
3
Renegade Rows to Push-Up
🚀

Flow Finisher

Format: Tabata (20 sec work / 10 sec rest x 8 rounds)

1
Jumping jacks
2
Bodyweight squats

Repeat if needed

🧘

Cool-Down Stretch

1
Seated forward fold
2
Standing side bends
3
Cat-cow flow
4
Shoulder rolls
📋

Focus & Benefits

Improves cardiovascular endurance, increases agility, and enhances overall fitness.

Pro Tip: Listen to your body and have fun with the flow - it is okay to rest when needed and come back stronger.

SEE ALL FULL WORKOUTS

🏋️ All further together!
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