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.

Thursday Fit Flow

Thu, 25 June 2026

Duration

45 minutes

Focus

Balance and control

Equipment

Bodyweight, dumbbells, mat

⚡

Warm-Up - Movement Prep

Duration: 8-10 minutes.

Instructions: Move through the warm-up with controlled tempo, preparing your muscles for the workout ahead.

1
Leg Swings - 30 seconds
2
Arm Circles - 30 seconds
3
High Knees - 30 seconds
4
Walking Lunges - 30 seconds
5
Wall Angels - 30 seconds
💥

Main Workout - Tempo Flow

Format: Tempo strength and flow.

Time Cap: 25 minutes.

Instructions: Move through each exercise with a controlled tempo, focusing on balance and control.

1
Goblet Squat - 12 reps. Bodyweight option: Bodyweight Squat - Video.
2
Push-Up - 12 reps
3
Single-Leg Glute Bridge - 12 reps
4
Plank Shoulder Taps - 12 reps
🔥

Beginner Level - Start Here

Complete 2 rounds instead of 3. Use bodyweight squats instead of goblet squats. Reduce reps to 8. Keep effort at 5/10 and stop each set with 2-3 good reps left.

🔓

Intermediate / Advanced Options - Turn The Dial Up

Option 1: Add a round.

Option 2: Use heavier dumbbells.

Option 3: Reduce rest time.

Option 4: Increase reps to 15.

🔓

Optional Challenge Tier - Flow Extension

This section is optional. Complete it only if you feel strong, your form is solid, and the main workout did not push you past your limit.

Instructions: Move through the challenge with a focus on flow and control.

1
Burpees - 12 reps
2
Mountain Climbers - 30 seconds
3
Plank Jacks - 30 seconds
🚀

Finisher - Final Flow

Format: 5-minute easy flow.

Instructions: Move through the finisher with a focus on relaxation and breathing.

1
Downward Dog - 30 seconds
2
Child's Pose - 30 seconds
3
Cat-Cow Stretch - 30 seconds
🧘

Cool-Down - Relaxation Time

Duration: 5-10 minutes.

Instructions: Focus on deep breathing and relaxation, targeting the worked areas.

1
Seated Forward Fold - 30 seconds
2
Seated Neck Rolls - 30 seconds
3
Shoulder Rolls - 30 seconds
4
Ankle Rolls - 30 seconds
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