TODAY'S
WORKOUT

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Gentle Reset Flow

Sun, 16 August 2026

Duration

30 minutes

Focus

Recovery, mobility and reset

Equipment

Kettlebell, with dumbbell and bodyweight options, plus mat if needed

Equipment
⚡

Warm-Up — Ease In

Scheme: Move through 5 exercises for 2 relaxed rounds..

Instructions: Stay unhurried and keep the range of motion comfortable on round 1, then slightly fuller on round 2. Let the breath lead the pace rather than chasing reps.

1
Arm circles - 10 reps
Smooth circles forward and back.
2
Side steps - 20 reps
Light side-to-side steps.
3
Wall angels - 10 reps
Slow and controlled against the wall if available.
4
Arm Swing to Squat - 8 reps
Sink only as low as feels easy today.
5
Lateral Lunge to Reverse Lunge Flow - 6 reps
Alternate the lead leg each rep.
🔥

Reset Flow

Approx. 18 minutes.

Format: flow.

Scheme: 45s work / 15s transition, 5 rounds through the 4 exercises..

Instructions: Move continuously but softly, aiming for quality over effort. Choose loads that feel light to moderate, leave plenty in the tank, and keep the whole block around RPE 5/10.

1
Kettlebell halos
Gentle halo pattern; change direction halfway.
2
Romanian deadlift
Soft knees, long spine, easy hinge rhythm.
3
March in place
For the weighted versions opt for a suitcase march if focusing on recovery rather than a more challenging workout
4
Pullover
Slow lower, steady ribs, light dumbbell.
💪

Beginner Level

For the main flow, shorten the work to 30 seconds per exercise while keeping the 15-second transition, and complete 4 rounds instead of 6. Use a very light dumbbell for pullovers and Y raises, or no load at all for the Y raise.

🔓

Intermediate / Advanced Options

Option 1: Use slightly heavier dumbbells on the pullover and RDL while staying at RPE 5/10.

Option 2: Keep the same timings but make all reps slower, with a 2-second lower on each movement.

Option 3: Complete one extra easy round of the main flow only if you still feel fresh and calm.

🧘

Cool-Down — Settle Softly

Scheme: Hold each position as listed and breathe slowly..

Instructions: Let your exhale get a touch longer with each hold. Nothing should feel forced; aim for release, not intensity.

1
Box Breathing - 40 seconds
Inhale 4, hold 4, exhale 4, hold 4.
2
Thread the needle - 30 seconds
each side
3
Half-Kneeling Hip Flexor Stretch - 30 seconds
each side
4
Chest opener stretch - 40 seconds
Relax the shoulders away from the ears.
5
Child's pose - 40 seconds
Reach long through the hands and soften the jaw.
🎯

Focus & Benefits

Improves mobility through the shoulders, hips and thoracic spine while gently training trunk control, posture and light posterior-chain strength.

Pro Tip: If a movement feels sticky, slow it down before you load it up — smooth reps are the whole point today.

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