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 Surge

Sun, 14 December 2025

Duration

45 min

Equipment

Kettlebell, Bodyweight

🌈

Wake-Up Wave

1
1. Arm circles (1 minute)
Video
2
2. High knees (45 seconds)
Video
3
3. Bodyweight squats (1 minute)
Video
4
4. Leg swings (30 sec/side)
Video
5
5. Jumping jacks (1 minute)
Video
💃

FlowState Circuit

Format: Circuit

Instructions: 4 rounds | 40 sec work, 20 sec rest | 90 sec rest between rounds

1
• Kettlebell swings (40 sec)
Video (Alt: Jumping jacks)
2
• Push-ups (12-15 reps)
Video
3
• BW reverse lunge (10/side)
Video
4
• Mountain climbers (40 sec)
Video
5
• Plank shoulder taps (40 sec)
Video
🚀

Optional Power Pulse

This section is optional for advanced flow seekers.

Instructions: 3 rounds | 30 sec each | minimal rest

1
• Plyo lunges (30 sec)
Video
2
• Kettlebell clean + press (8/side)
Video (Alt: Push-ups)
3
• Bodyweight skater hops (30 sec)
Video
⚡

Energy Burst Finisher

Format: Tabata

1
• Burpees
Video
2
• Jump squats
Video
🧘

Harmony Haven

1
1. Child's pose (1 minute)
Video
2
2. Standing forward fold (1 minute)
Video
3
3. Cat-cow stretch (45 seconds)
Video
4
4. Figure-4 stretch (30 sec/side)
Video
📋

Focus & Benefits

Enhances fluid movement, boosts endurance, and promotes recovery through dynamic flows and steady-state cardio.

Pro Tip: Breathe with intention – inhale power, exhale limits – to unlock deeper flow and sustained energy.

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