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 Fun

Sun, 28 June 2026

Duration

40 minutes

Focus

Recovery and mobility

Equipment

Bodyweight and mat

⚡

Warm-Up - Morning Movement

Duration: 8 minutes.

Instructions: Move through each exercise slowly and controlled, focusing on mobility and activation.

1
Leg Swings - 30 seconds
2
Arm Circles - 30 seconds
3
Hip Circles - 30 seconds
4
Walking Lunges - 30 seconds
5
Side Steps - 30 seconds
💥

Main Workout - Flow and Cardio

Format: AMRAP.

Time Cap: 20 minutes.

Instructions: Move through each exercise with purpose, focusing on flow and cardio.

1
Bodyweight Squats - 10 reps
2
Push-Ups - 10 reps
3
Mountain Climbers - 20 reps
4
Burpees - 10 reps
🔥

Beginner Level - Start Here

Complete 2 rounds instead of 4. Use bodyweight squats instead of burpees. Step back instead of jumping. Keep effort at 6/10 and stop each set with 2-3 good reps left.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Add 2 more rounds.

Option 2: Increase reps by 5.

Option 3: Decrease rest time by 30 seconds.

🔓

Optional Challenge Tier - Extra Flow

This section is optional. Complete it only if you feel strong, your form is solid, and the main workout did not push you past your limit.

Instructions: Move through each exercise with control and flow.

1
Plank Shoulder Taps - 20 reps
2
Side Plank Rotations - 20 reps
3
V-Ups - 15 reps
🚀

Finisher - Final Flow

Format: 5-minute flow.

Instructions: Move through each exercise with control and flow.

1
Bodyweight Squats - 10 reps
2
Push-Ups - 10 reps
3
Mountain Climbers - 20 reps
🧘

Cool-Down - Relaxation Time

Duration: 5 minutes.

Instructions: Focus on deep breathing and relaxation.

1
Child's Pose - 30 seconds
2
Seated Forward Fold - 30 seconds
3
Cat-Cow Flow - 30 seconds
4
Seated Neck Rolls - 30 seconds
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