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 Sunrise Flow
Sun, 5 April 2026
Duration
45 minutes
Focus
Full-body cardio and flexibility
Equipment
Bodyweight, mat
Equipment
⚡
Wake-Up Warm-Up
1
Bodyweight Squat to Lateral Lunge Flow
3 minutes2
Dynamic Inchworm to Spiderman Lunge
3 minutes3
Leg Swings
2 minutes4
Arm Circles
2 minutes5
High Knees
2 minutes💥
Main Flow Workout
Format: Circuit
Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
Plank Shoulder Taps
2
Plyo Lunges
3
Jump Squats
4
Burpees
5
Mountain Climbers
🔓
Optional Challenge Tier
A challenge for advanced users
1
Single-Leg Glute Bridge
2
Side Plank Rotations
3
V-Ups
🚀
Finisher Blast
Format: Tabata (20 sec work / 10 sec rest x 8 rounds)
1
Bodyweight Skater Hops
2
Push-Ups
Repeat if needed
🧘
Cool-Down Flow
1
Child's Pose to Thread the Needle
2
Wall-Assisted Downward Dog
3
Seated Forward Fold
4
Standing Quad Stretch
🎯
Focus & Benefits
This workout combines cardio and strength exercises to improve overall fitness and flexibility.
Pro Tip: Listen to your body and only do what feels comfortable and safe.
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