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, 21 June 2026

Duration

40 minutes

Focus

Full-body movement and recovery

Equipment

Bodyweight, mat

⚡

Warm-Up - Morning Movement

Duration: 8-10 minutes.

Instructions: Move through the warm-up with a focus on mobility and breathing.

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

Main Workout - Flow Circuit

Format: Flow-inspired circuit with 5 stations.

Time Cap: 20 minutes.

Instructions: Move through each station with a focus on smooth transitions and controlled breathing.

1
Station 1: Bodyweight Squats - 12 reps
2
Station 2: Push-Ups - 12 reps
3
Station 3: Lunges - 12 reps
per leg
4
Station 4: Plank Shoulder Taps - 12 reps
5
Station 5: Burpees - 12 reps
🔥

Beginner Level - Start Here

Complete 2-3 rounds of the flow circuit, resting for 30-60 seconds between rounds.

Modify exercises as needed: replace burpees with squat jumps, or use knee push-ups instead of traditional push-ups.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Add 2-3 more stations to the circuit, including exercises like mountain climbers or side plank rotations.

Option 2: Increase the number of reps at each station, or decrease rest time between rounds.

Option 3: Incorporate more dynamic movements, such as jump squats or box jumps.

🔓

Optional Challenge Tier - Extra Flow

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

Instructions: Move through the following exercises with a focus on smooth transitions and controlled breathing.

1
Single-Leg Glute Bridge - 12 reps
per leg
2
Side Plank Rotations - 12 reps
3
Plyo Lunges - 12 reps
🧘

Final Flow - Cool Down

Format: Gentle flow with 3-5 minutes of stretching and breathing.

Instructions: Move through each exercise with a focus on relaxation and deep breathing.

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

Cool-Down - Relaxation

Duration: 5-10 minutes.

Instructions: Focus on deep breathing and relaxation, stretching any areas that feel tight or sore.

1
Seated Neck Rolls - 30 seconds
2
Shoulder Rolls - 30 seconds
3
Ankle Rolls - 30 seconds
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