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 Wave

Sun, 19 April 2026

Duration

45 minutes

Focus

Cardio and flexibility

Equipment

Bodyweight, kettlebell, dumbbells, mat

⚡

Wake Up Warm-Up

1
Bodyweight Squat to Lateral Lunge Flow
3 minutes
2
Dynamic Inchworm to Spiderman Lunge
3 minutes
3
Arm Swing to Squat
2 minutes
4
Leg Swings
2 minutes
5
High knees
2 minutes
💥

Flow Fusion Main Workout

Format: Circuit

Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

1
Plyo Lunges
3 sets of 12 reps
2
KB Renegade Rows
3 sets of 12 reps
3
Jumping jacks
3 sets of 30 seconds
4
Mountain climbers
3 sets of 30 seconds
5
Optional: Kettlebell Swing + Thruster
3 sets of 12 reps
🔓

Advanced Flow Challenge

A challenge for advanced users

1
Single-Arm Kettlebell Swing
3 sets of 12 reps per arm
2
Single-Leg Glute Bridge
3 sets of 12 reps per leg
3
Plank Shoulder Taps
3 sets of 30 seconds
🚀

Flow Finisher

Format: Tabata (20 sec work / 10 sec rest x 8 rounds)

1
Bodyweight Skater Hops
20 sec work / 10 sec rest x 8 rounds
2
Burpees
20 sec work / 10 sec rest x 8 rounds

Repeat if needed

🧘

Cool Down Flow

1
Box Breathing
3 minutes
2
Wall-Assisted Downward Dog
3 sets of 30 seconds
3
Seated Neck Rolls
3 sets of 30 seconds
4
Standing Quad Stretch
3 sets of 30 seconds per leg
🎯

Focus & Benefits

This workout will improve cardiovascular endurance and increase flexibility, while also strengthening the muscles through a fun and empowering flow-inspired circuit.

Pro Tip: Listen to your body and only do what feels comfortable and safe - it's okay to rest when you need to, and to modify or stop exercises that cause discomfort or pain.

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