Kettlebell or Body Weight Flow

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.

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 4 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:

Pick 2 cardio options and alternate back and forth 40/20 x 10 sets, or 100 calories (whatever comes first).

Have an amazing Friday!