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.
Surge Flow Blast
Sat, 16 May 2026
Duration
45 minutes
Focus
Cardio endurance and agility
Equipment
Kettlebell, dumbbells, bodyweight, mat
Equipment
⚡
Wake-Up Warm-Up
1
Bodyweight Squat to Lateral Lunge Flow
3 minutes2
Dynamic Inchworm to Spiderman Lunge
2 minutes3
Leg Swings
2 minutes4
High knees
2 minutes5
Arm circles
1 minute🔥
Flow Fusion Circuit
Format: Circuit
Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
Kettlebell Swing + Thruster
12 reps2
Mountain Climber Twists
20 reps3
Jump squats
15 reps4
Burpees
10 reps5
Plank Jacks
30 sec💪
Power Surge Challenge
A challenge for advanced users
1
Single-Arm Kettlebell Swing
15 reps per arm2
Deadlifts
10 reps3
KB Renegade Rows
12 reps per arm🚀
Cardio Finisher
Format: Tabata (20 sec work / 10 sec rest x 8 rounds)
1
Jumping jacks
20 sec work2
Bodyweight squats
20 sec workRepeat if needed
🧘
Cool Down Flow
1
Box Breathing
2 minutes2
Child's Pose to Thread the Needle
1 minute3
Seated forward fold
1 minute4
Standing quad stretch
1 minute🎯
Focus & Benefits
Improves cardiovascular endurance, increases agility, and enhances overall fitness
Pro Tip: Stay consistent, listen to your body, and have fun with your workouts
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