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.

Sunday Flow Wave

Sun, 10 May 2026

Duration

45 minutes

Focus

Cardio and flexibility

Equipment

Kettlebell, dumbbells, bodyweight, mat

⚡

Wake-Up Warm-Up

1
Bodyweight Squat to Lateral Lunge Flow
3 minutes
2
Dynamic Inchworm to Spiderman Lunge
3 minutes
3
Lateral Lunge to Reverse Lunge Flow
3 minutes
4
Arm Swing to Squat
3 minutes
5
Dynamic Hip Circles
3 minutes
💥

Flow Fusion Main Workout

Format: Circuit

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

1
Kettlebell Swing + Thruster
3 sets of 12 reps
2
Mountain Climber Twists
3 sets of 12 reps
3
Single-Leg Glute Bridge
3 sets of 12 reps per leg
4
Plank Shoulder Taps
3 sets of 12 reps
🔓

Optional Challenge Tier

A challenge for advanced users

1
KB Renegade Rows
3 sets of 12 reps
2
Kettlebell halos
3 sets of 12 reps
3
Single-leg Romanian deadlift
3 sets of 12 reps per leg
🚀

Finisher Blast

Format: Tabata (20 sec work / 10 sec rest x 8 rounds)

1
Burpee to Push-Up
8 rounds
2
Jumping jacks
8 rounds

Repeat if needed

🧘

Cool-Down Flow

1
Box Breathing
5 minutes
2
Child's Pose to Thread the Needle
3 sets per side
3
Wall-Assisted Downward Dog
3 sets
4
Seated Forward Fold
3 sets
🎯

Focus & Benefits

Improves cardiovascular endurance and increases flexibility

Pro Tip: Stay consistent with your workout routine and listen to your body

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