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

⚡

Warm-Up Wave

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

Format: Circuit

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

1
Jumping Jacks
40 sec
2
Kettlebell Swing + Thruster
40 sec
3
Mountain Climbers
40 sec
4
Plank Jacks
40 sec
5
Burpees
40 sec
🔓

Optional Challenge

A challenge for advanced users

1
Kettlebell Clean + Press
3 sets of 10 reps
2
Single-Arm Kettlebell Swing
3 sets of 10 reps per arm
3
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 rounds
2
Push-Ups
20 sec work / 10 sec rest x 8 rounds

Repeat if needed

🧘

Cool-Down Flow

1
Child's Pose to Thread the Needle
3 minutes
2
Wall-Assisted Downward Dog
3 minutes
3
Cat-Cow Flow
3 minutes
4
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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