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.

Happy Sunday Flow

Sun, 24 May 2026

Duration

40 minutes

Focus

Full-body mobility and strength

Equipment

Bodyweight, mat

⚡

Warm-Up - Morning Mobility

Duration: 8 minutes.

Instructions: Move through each exercise slowly and controlled.

1
Leg Swings - 30 seconds
2
Arm Circles - 30 seconds
3
Hip Circles - 30 seconds
4
Walking Lunges - 30 seconds
5
Jumping Jacks - 30 seconds
🔥

Main Workout - Flow Circuit

Format: Flow circuit.

Time Cap: 20 minutes.

Instructions: Move through each exercise in a flowing manner, resting only as needed.

1
Bodyweight Squat - 10 reps
2
Push-Up - 10 reps
3
Plank Shoulder Taps - 10 reps
4
Burpee - 10 reps
5
Mountain Climbers - 30 seconds
🔥

Beginner Level - Start Here

Complete 2 rounds of the flow circuit, resting as needed. Use a slower pace and focus on form.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Add an extra round to the flow circuit.

Option 2: Increase the reps of each exercise by 5.

Option 3: Decrease rest time between exercises.

🔓

Optional Challenge Tier - Extra Flow

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

Instructions: Move through each exercise in a flowing manner, resting only as needed.

1
Single-Leg Glute Bridge - 10 reps
2
Side Plank Rotations - 10 reps
3
Plank Jacks - 30 seconds
🚀

Finisher - Easy Flow

Format: Easy flow.

Instructions: Move through each exercise in a slow and controlled manner.

1
Child's Pose - 30 seconds
2
Seated Forward Fold - 30 seconds
3
Leg Swings - 30 seconds
🧘

Cool-Down - Relaxation Time

Duration: 5 minutes.

Instructions: Focus on deep breathing and relaxation.

1
Seated Neck Rolls - 30 seconds
2
Shoulder Rolls - 30 seconds
3
Cat-Cow Stretch - 30 seconds
4
Downward Dog - 30 seconds
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