Tish K Flow

Tish K Flow I help you feel strong and move better with little to no equipment

20/01/2026

Want to run faster? Try Plyometrics training!

You do need to be an advanced running to start Plyometrics. You can simply start with exercises like High Knees Marching, which will give you the correct technique to the add jumps.

Want to learn more?

🏃Get 50% off my Plyometrics Program for Beginners until end of January with the code NEWSTART (see link in bio)

📲 You can also find this program on my app with all the other programs, which you can try for free for 7 days (see link in bio)

15/01/2026

Want to learn the Shrimp Squats but you’re struggling to go all the way down and lacking flexibility?

Try the Kneeling Achilles stretch 🐒 From a kneeling position with the leg in front bent to 90 degree angle, move forward until you feel a slight stretch in your Achilles. This exercise will also stretch your hip flexors. You will get a better range of motion and mobility to achieve your Shrimp Squats 🏋🏼‍♀️

🏋🏼‍♀️ Now 50% off my programme Calisthenics Lower Body for Beginners with Code NEWYEAR1 until end of January (see link in bio or dm LOWERBODY

📲 You can also have access to this programme with many others on my app TishK Flow 🤸🏻‍♂️ Try now for 7 days free by clicking on the link in my bio or dm me the word MOVE

11/01/2026

Do you tend to use more your biceps than your lats when doing pull-up? 💪🏽

One exercise to try to build the lats is the Lat Pushdown 🤸🏻‍♂️ Keep the arm soft and core engaged and push the band down with your lats.

This exercise is also great if you don’t feel ready to hang on the bar and you’re afraid to fall.

🤸🏻‍♂️ Try this tip, and if you want to go further to learn Pull-up, there is 50% off until end of January on my lifetime pull-up course with the code NEWSTART1 (see link in bio)

📲 You can also have access to this programme with many others on my app TishK Flow 🤸🏻‍♂️ Try now for 7 days free by clicking on the link in my bio or dm me the word MOVE

05/01/2026

This exercise will help you unlock the front split, strengthen your glutes, hamstrings as well as improve your mobility and flexibility 🤸🏻‍♂️

📲 Try this exercise with other Lower Body exercises on my app TishK Flow for 7 days free (see link in my bio)

🤸🏻‍♂️ Want to buy the programme separately with lifetime access?

🏋🏼‍♀️ Get 50% off my programme Calisthenics Lower Body for Beginners with the Code NEWYEAR1 (see link in bio) or dm me the word MOVE

04/01/2026

Why you should incorporate Handstands in your workouts 🤸🏻‍♂️

- Great for the core
- Improves balance and stability
- Strengthens the whole body, especially upper back and shoulders
- Better shoulder mobility
- It can lead to other skills like press to handstand or handstand push up
- It helps reconnect with inner child

📲 Try the whole workout on my app TishK Flow for 7 days free (see link in bio or dm the word MOVE)

01/01/2026

Try this exercise to strengthen your core, shoulders and back at the same time 🏋🏼‍♀️

📲 To try the whole WOD on my app, go to the link in my bio or dm me the word MOVE

30/12/2025

These are some of the warm up you should do for the Pull-Ups 🤸🏻‍♂️

The pull-up requires strength and mobility in the shoulders, lats, wrists, forearms and biceps 💪🏽

This is why you need a proper warm up before your pull-up session 🤸🏻‍♂️

Try this:

1) Thoracic Spine Rotation 3 x 10 reps
2) Wrists Rolls 2 x 10 reps each side
3) Wrists Release 2 x 3 sets of 5
4) Wrists Waves 2 x 10 reps each side
5) Shoulder Dislocate 2 x 10 reps forwards and backwards

Get 30% off with the code PULL-UP (see link in bio) 😀🤸🏻‍♂️

📱Go in the link in my bio to try my app for free for 7 days 🏋🏼‍♀️

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