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 Sunrise Flow

Sun, 5 April 2026

Duration

45 minutes

Focus

Full-body cardio and flexibility

Equipment

Bodyweight, mat

⚡

Wake-Up Warm-Up

1
Bodyweight Squat to Lateral Lunge Flow
3 minutes
2
Dynamic Inchworm to Spiderman Lunge
3 minutes
3
Leg Swings
2 minutes
4
Arm Circles
2 minutes
5
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.

SEE ALL FULL WORKOUTS

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