TODAY'S
WORKOUT
Sunday Flow Blast
Sun, 14 June 2026
40 minutes
Full-body mobility and flow
Bodyweight, mat
Warm-Up - Mobility Magic
Duration: 8 minutes.
Instructions: Move through each exercise with a focus on mobility and flow.
Main Workout - Flow Circuit
Format: Flow circuit with 5 exercises.
Time Cap: 20 minutes.
Instructions: Move through each exercise in a flow, resting only as needed.
Beginner Level - Start Here
Complete 2 rounds of the flow circuit, resting as needed.
Modify exercises: Use knee push-ups instead of regular push-ups, and step-back lunges instead of burpees.
Focus on controlled movement and breathing.
Intermediate / Advanced Options - Turn The Dial Up
Option 1: Add 2 more exercises to the flow circuit.
Option 2: Increase the number of reps for each exercise.
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: Complete an additional 2 rounds of the flow circuit.
Focus on increasing speed and flow.
Finisher - Final Flow
Format: 5-minute flow.
Instructions: Move through each exercise in a flow, focusing on breathing and control.
Cool-Down - Relaxation Time
Duration: 5 minutes.
Instructions: Focus on deep breathing and relaxation.
+Free Nutrition Guide