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Shred Fat And Build Strength With Kettlebell Flows

If you're new to kettlebell flows, you are in for a real treat.

They are the ultimate kettlebell workout that allows you to see fantastic results in a super short amount of time. 

Kettlebell flows are when you combine two or more kettlebell exercises to create one seamless movement. Typically you complete all the movements without putting the kettlebell down. 

The combination of resistance from the kettlebell, exercises that target big muscle groups, and both the length and intensity of the flow make these a go-to choice here at DSC. 

Kettlebell flows help our members:

  1. Get stronger

  2. Shred fat

  3. Improve their cardio and overall fitness

  4. Have a ton of variety and fun in their workouts

  5. See incredible results

Are you ready to kettlebell flow? Let's get rocking!

Here are Coach Renee's 6 favorite kettlebell flows to get you started! 

She's even included sample workouts that are perfect for all levels! Enjoy

Kettlebell Flow 1| KB Clean, Squat, and Press (beginner flow)

If you're new to kettlebell flows, this is the perfect one to start with. It includes exercises that target your legs, core, shoulders and arms. For this flow you will complete 3 two-handed cleans, 2 goblet squats, and 1 strict press, then repeat. 

Here's a sample workout for this flow:

Complete this flow for 30 seconds, completing as many rounds of the clean, squat, and press without putting the kettlebell down before your 30 seconds runs out. Then rest for 30 seconds and complete 3-5 total rounds.

Kettlebell Flow 2| 1-Arm KB Floor Row, Floor Clean, and Thruster

This kettlebell flow targets your arms, shoulders, and upper-back while getting your heart rate up. For this flow you will complete three 1-arm floor rows, three 1-arm floor cleans, and three thrusters without putting the KB down.

Here's a sample workout for this flow:

Complete this flow on the right side for 40 seconds, completing as many rounds of the floor row, floor clean, and thruster without putting the kettlebell down. Then rest for 20 seconds and switch to the left side. Complete 3-5 total rounds.

Kettlebell Flow 3| 1-Arm KB Swing, High-Pull, Snatch

This flow is both fun and challenging. It's a great way to work on one of the more challenging kettlebell exercises, the snatch. For this flow you will complete four 1-arm KB swings, three 1-arm KB high-pulls, and two 1-arm KB snatches without putting the KB down.

Here's a sample workout for this flow:

Complete this flow on the right side for 40 seconds, completing as many rounds of the KB swing, high-pull, and snatch without putting the kettlebell down. Then rest for 20 seconds and switch to the left side. Complete 3-5 total rounds.

Kettlebell Flow 4| KB Swing, Goblet Squat, Reverse Lunge

This flow really targets your legs and gets your heart rate way up. Its a fantastic strength builder and fat shredder. For this flow you will complete 5 KB swings, 4 goblet squats, and 3 reverse lunges per side without putting the kettlebell down.

Here's a sample workout for this flow:

Complete this flow for 45 seconds, completing as many rounds of the KB swing, goblet squat, and reverse lunges without putting the kettlebell down. Then rest for 15 seconds. Complete 3-5 total rounds.

Kettlebell Flow 5| KB Kick-Out to Jump, Clean, Lateral Lunge

This flow is a fat burner. Get ready to turn up that intensity and get your heart rate way up! For this flow you will complete 1 KB kick-out to jump, 1 floor clean, and 1 lateral lunge per side.

Here's a sample workout for this flow:

Complete this flow for 1 full minute, completing as many rounds of the KB kick-out to jump, clean, and lateral lunge without putting the kettlebell down. Then rest for 20 seconds. Complete 3-5 total rounds.

Kettlebell Flow 6| KB Halo to Alternating 1-Arm Swing

This flow is great for shaping your shoulders and getting your heart rate up. It's both fun and challenging and also tests your coordination. For this flow you will complete 2 KB halos in each direction then 2 alternating KB swings per side.

Here's a sample workout for this flow:

Complete this flow for 35 seconds completing as many rounds of the KB halos and alternating 1-arm swings without putting the kettlebell down. Then rest for a quick 15 seconds. Complete 3-5 total rounds.

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1. Unlimited coach-led classes (perfect for all levels)
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Let's make 2022 your healthiest and happiest year ever!

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