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.

Sunday Flow Blast

Sun, 12 April 2026

Duration

45 minutes

Focus

Cardio and flexibility

Equipment

Kettlebell, dumbbells, bodyweight, mat

⚡

Warm-Up Waves

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

Main Flow

Format: Circuit

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

1
Kettlebell Swing + Thruster
2
Mountain climbers
3
Push-ups
4
Burpees
5
Optional: Kettlebell alternating reverse lunges
🔓

Optional Challenge Tier

A challenge for advanced users

1
Single-Arm Kettlebell Swing
2
KB Renegade Rows
3
Kettlebell front rack march
🚀

Flow Finisher

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

1
Jump squats
2
Bodyweight Skater Hops

Repeat if needed

🧘

Cool Down

1
Child's Pose to Thread the Needle
2
Seated forward fold
3
Cat-cow stretch
4
Optional: Tricep stretch
📋

Focus & Benefits

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

Pro Tip: Stay hydrated throughout your workout and listen to your body - rest when needed.

SEE ALL FULL WORKOUTS

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