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.

Sunday Flow Blast

Sun, 14 June 2026

Duration

40 minutes

Focus

Full-body mobility and flow

Equipment

Bodyweight, mat

⚡

Warm-Up - Mobility Magic

Duration: 8 minutes.

Instructions: Move through each exercise with a focus on mobility and flow.

1
Leg Swings - 30 seconds
2
Arm Circles - 30 seconds
3
High Knees - 30 seconds
4
Walking Lunges - 30 seconds
5
Side Steps - 30 seconds
🔥

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.

1
Bodyweight Squat - 10 reps
2
Push-Up - 10 reps
3
Lateral Lunge - 10 reps
per leg
4
Plank Shoulder Taps - 10 reps
5
Burpee - 10 reps
🔥

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.

1
Mountain Climbers - 30 seconds
2
Plank Jacks - 30 seconds
3
Leg Raises - 30 seconds
🧘

Cool-Down - Relaxation Time

Duration: 5 minutes.

Instructions: Focus on deep breathing and relaxation.

1
Child's Pose - 30 seconds
2
Cat-Cow Stretch - 30 seconds
3
Seated Forward Fold - 30 seconds
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