Kettlebell or Body Weight Strength Flow

It’s a strength focus, so lets get flowing in Friday at The Training Room with this classic kettlebell or body weight strength flow.

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

There will be both kettlebell and body weight options to choose from.

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

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

Mix and match if you wish, and always challenge yourself!

Complete 4 rounds with a minute rest between each round.
  • 1 arm swing, clean, single leg deadlift, snatch or bird dog
  • 1 arm press choice, push-up choice, shoulder taps
  • Split squat, alternate leg lunge
  • Upper body pull choice (ring row,1 arm row,renegade row or alternate arm row)
  • Abs (1 minute)


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

Have an amazing Friday!