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, 7 June 2026

Duration

30 minutes

Focus

Recovery and mobility

Equipment

Bodyweight, mat

⚡

Warm-Up - Morning Movement

Duration: 8 minutes.

Instructions: Move through each exercise slowly and deliberately, focusing on mobility and flexibility.

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 Circuit

Format: Flow circuit.

Time Cap: 15 minutes.

Instructions: Move through each exercise in a flowing sequence, resting only as needed.

1
Bodyweight Squat - 10 reps
2
Push-Up - 10 reps
3
Lateral Lunge - 10 reps
per leg
4
Plank - 30 seconds
🔥

Beginner Level - Start Here

Complete 2 rounds of the flow circuit, resting as needed. Focus on proper form and technique.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Add 2 more rounds to the flow circuit.

Option 2: Increase the number of reps for each exercise.

Option 3: Decrease rest time between exercises.

💪

Optional Challenge Tier - Core Flow

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

1
Plank Jacks - 30 seconds
2
Russian Twists - 30 seconds
🚀

Finisher - Easy Flow

Format: Easy flow.

Instructions: Move through each exercise in a slow and controlled sequence.

1
Leg Raises - 10 reps
2
Wall Sit - 30 seconds
🧘

Cool-Down - Relaxation Flow

Duration: 5 minutes.

Instructions: Focus on deep breathing and relaxation.

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