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12 Kettlebell Flows
12 Kettlebell Flows
12 Kettlebell Flows
2-3
KETTLEBELL
FLOWS
www.kettlebellsworkouts.com
levels
2-3
KETTLEBELL
F LO W S
FULL BODY FUN IN ONE
FLOWING MOVEMENT
www.kettlebellsworkouts.com
12 Kettlebell Flows
Full body fun in one flowing movement
Kettlebell flows string together a number of different exercises and enable you to
transition from one movement into the next without pausing or putting the kettlebell
down.
Performing kettlebell exercises in a flowing manner is not only fun but also challenges
your muscles and joint stability in an ever changing direction and movement plane.
Plus, due to the dynamic nature of kettlebell flows your heart rate remains elevated
challenging your cardio too!
Just for clarification, kettlebell flows tend to be performed for 1 repetition per exercise
before moving on to the next movement. Kettlebell complexes are similar to flows
except more than 1 repetition is performed for each exercise.
Flows are technically more demanding than regular kettlebell workouts so it is essential
that you can perform the exercises comfortably on their own before you start stringing
them together into flows.
A Word of Warning
Please consult with a medical professional before embarking on any of these workouts.
If during any of these exercises you feel pain, then stop. Please listen to your body.
Neither I, Greg Brookes, nor GB Personal Training Ltd can be held responsible for any
injuries that may occur due to you following these workouts. These workouts are
suggested as a guide only.
There are a number of exercises included within each flow, you should begin by
practicing each of the movements before trying to perform them together as a flow.
Level 1
Perform 5 reps of each exercise, taking a small rest if necessary in between
exercises. If the workout is single handed then perform the full circuit on your
weak side before changing hands and repeating on your stronger side.
Goal: 3 complete circuits.
Level 2
Use the same format as level 1 but reduce the amount of reps down to only 3 per
exercise. Try to flow from one exercise to the next without resting if possible.
Goal: 4 complete circuits.
Level 3
Now it’s time to perform a proper flowing workout changing exercises after each
repetition. Take your time and ensure that you don’t cheat any of the movements.
Goal: 10 complete circuits.
Level 4
Try a fun movement ladder by starting with the first exercise and then adding
another exercise after each round. For example: exercise 1, rest, exercise 1 & 2,
rest, exercise 1, 2 & 3 etc.
Goal: 10 reps each exercise (only 1 for get ups)
Try to focus on one flow at a time spending at least 1 - 2 weeks on each level before
progressing.
5. Deck Squat
1. Clean 2. Press
5. Thruster
5. Windmill
1. Snatch
2. Reverse Get Up
Reverse the movement back to
standing
3. Thruster
5. Overhead Warm Up
5. Thruster
5. Snatch
3. Reverse Get Up
Reverse the movement back to
standing
5. Suitcase Row
USE AT YOUR OWN RISK: These exercises are for informational purposes only. Consult a physician before
performing this or any exercise program.