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.

Radiant Flow Sunday Strength

Sun, 15 March 2026

Duration

45 min

Equipment

Kettlebell, Dumbbell, Bodyweight

🌅

Wake-Up Wave

1
1. Arm Circles
Video
2
2. Dynamic Inchworm to Spiderman Lunge
Video
3
3. Jumping Jacks
Video (1 minute)
4
4. Walking Lunges
Video
5
5. Wall Angels
Video (1 minute)
💫

Strength & Cardio Fusion

Format: 4 rounds

Instructions: 45 seconds work, 15 seconds rest between exercises; 1 minute rest between rounds

1
• Kettlebell Goblet Squats
Video
2
• Push-ups
Video
3
• Dumbbell Rows
Video
4
• Mountain Climbers
Video
5
• Kettlebell Single-Arm Rows
Video
✨

Optional Pulse Challenge

This section is optional. Advanced athletes only.

Instructions: 3 rounds, 30 seconds each with 30 seconds rest

1
• Burpees
Video
2
• Jump Squats
Video
3
• Plank Jacks
Video
🎯

Core Ignition Finisher

Rest 30 seconds, repeat 2 times

Format: Timed circuit

1
• Bicycle Crunches
Video (45 seconds)
2
• Hollow Body Hold
Video (30 seconds)
3
• Plank Shoulder Taps
Video (45 seconds)
🧘

Unwind & Restore

1
1. Child's Pose
Video
2
2. Standing Forward Fold
Video
3
3. Figure-4 Stretch
Video (30 seconds per side)
4
4. Chest Opener Stretch
Video
5
5. Cat-Cow Flow
Video
📋

Focus & Benefits

Builds functional strength, elevates heart rate, engages core stability, and balances power with recovery. Perfect for Sunday rejuvenation while maintaining fitness momentum.

Pro Tip: Sundays are your reset day – focus on movement quality over speed. Listen to your body and modify intensity based on how you feel. Rest days aren't weakness; they're when your body grows stronger.

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