Strength Flow Friday

The Friday flow will consist of your choice of kettlebell or body weight strength movements all wrapped up in a fun flowing pattern!

SO…

Let it flow on this strength focus Friday at The Training Room with this classic kettlebell or body weight flow.

We will move non-stop for 5 minutes flowing from one movement to the next smoothly…

There will be both kettlebell and body weight options to choose from for ALL levels of ability.

Please let us know if you need any modifications or it you would like to learn how to do something you haven’t done before.

Don’t be afraid to go outside your comfort zone.

Perform each movement for 30 seconds (each side or alternate for a minute)

Here’s your flow with both kettlebell and body weight options.

Complete 5 rounds with a minute rest between each round.

• Single arm swing, clean, single leg deadlift, or bird dog
• 1 arm press choice, push-up choice, shoulder tap
• Split squat, alternate leg lunge or threaded lunge.
• Upper body pull choice (ring row,1 arm row,renegade row or alternate arm row)
• Abs (1 minute)

Finisher:

30 seconds work/15 seconds rest of the following…

• Kettlebell curl
• Kettlebell tricep extension
• Twist
• Jump rope, jumping jacks or PEGS.

Enjoy your Friday!