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.
Sunny Day Fitness Blast
Sun, 26 April 2026
Duration
45 minutes
Focus
Cardio and flexibility
Equipment
Dumbbells, kettlebell, bodyweight, mat
Equipment
⚡
Warm-Up Wave
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
Format: Circuit
Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
Jumping Jacks
40 sec2
Kettlebell Swing + Thruster
40 sec3
Mountain Climbers
40 sec4
Plank Jacks
40 sec5
Burpees
40 sec🔓
Optional Challenge
A challenge for advanced users
1
Clean + Press
3 sets of 10 reps2
Single-Arm Kettlebell Swing
3 sets of 10 reps per arm3
KB Renegade Rows
3 sets of 10 reps per arm🚀
Finisher Blast
Format: Tabata (20 sec work / 10 sec rest x 8 rounds)
1
Jump Squats
20 sec work / 10 sec rest x 8 rounds2
Push-Ups
20 sec work / 10 sec rest x 8 roundsRepeat if needed
🧘
Cool-Down Flow
1
Child's Pose to Thread the Needle
3 minutes2
Wall-Assisted Downward Dog
3 minutes3
Cat-Cow Flow
3 minutes4
Seated Forward Fold
3 minutes🎯
Focus & Benefits
This workout focuses on cardio and flexibility, improving overall fitness and mobility.
Pro Tip: Stay hydrated throughout the day and listen to your body - rest when needed.
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