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

⚡

Wake-Up Warm-Up

1
Bodyweight Squat to Lateral Lunge Flow
3 minutes
2
Dynamic Inchworm to Spiderman Lunge
2 minutes
3
Leg Swings
2 minutes
4
High knees
2 minutes
5
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 reps
2
Mountain Climber Twists
20 reps
3
Jump squats
15 reps
4
Burpees
10 reps
5
Plank Jacks
30 sec
💪

Power Surge Challenge

A challenge for advanced users

1
Single-Arm Kettlebell Swing
15 reps per arm
2
Kettlebell deadlifts
10 reps
3
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 work
2
Bodyweight squats
20 sec work

Repeat if needed

🧘

Cool Down Flow

1
Box Breathing
2 minutes
2
Child's Pose to Thread the Needle
1 minute
3
Seated forward fold
1 minute
4
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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