Training Guide
Build a routine that fits your day.
The Flowna Training Guide brings simple movement ideas together so you can train with more structure, whether you are starting at home, warming up before a workout, or building a consistent weekly routine.
01 — MOVE
Hip Circle Resistance Band
Use your band for lower-body activation and strength work. Try 2–3 rounds of:
- 12–15 squats
- 12–15 glute bridges
- 10–12 lateral steps per side
- 10–12 controlled hip abductions per side
Keep the movement controlled and choose a resistance that lets you maintain good form.
02 — FLOW
Anti-Slip Yoga Mat
Create a simple mobility or recovery session with 5–10 minutes of gentle movement. Focus on comfortable ranges of motion and steady breathing. Your mat can also support Pilates, stretching, planks and bodyweight exercises.
03 — HYDRATE
Sports Water Bottle
Keep water close during your training session and throughout the day. Use the time markers as a simple visual reminder to stay consistent with your hydration routine.
Build Your Routine
- Warm up — Start with light movement and mobility.
- Activate — Add controlled band exercises when useful.
- Train — Complete your main workout at a sustainable intensity.
- Recover — Finish with gentle stretching or mobility.
- Hydrate — Keep your bottle nearby before, during and after training.
This guide is for general fitness information. Adjust exercises, repetitions and intensity to your experience and comfort, and stop if an exercise causes pain.