Body Force Fitness

The Workout of the week for this week is a double kettlebell flow. It is 2 parts; the first part is 6 exercises performed individually. The second part links the exercises into one continuous movement of flow.

The Workout

Complete each part of the workout as described using 2 kettlebells

Complete 2 Rounds

Sprawls x5

Deadlift x5

Row x5

Single Arm Clean x5

Single Arm Snatch x5

Overhead Single Arm Reverse Lunge x5


Complete Flow 5-10 Times

Sprawl x1, Deadlift x1, Row x1, Clean Left x1, Snatch Left x1, OVHR Lunge Left x 1,

Sprawl x1, Deadlift x1, Row x1, Clean Right x1, Snatch Right x1 OVHR Lunge Right x1

(That is one time through the flow)


How to Perform Double Kettlebell Flow


By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.

We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.


The Workout

Using 2 kettlebells complete the workout described above. Start by completing 5reps of each exercise, 5 reps on each side for the cleans, snatches and overhead reverse lunges. This part of the workout is to help you learn the movements that will be combined to form the flow. Take your time with these really focus on the form of the exercise.  After you complete the 2 rounds, take a short break.

Next, you will begin to work on the flow. The idea with a flow is smooth continuous movement through all the exercises.  Perform 1 Rep of each exercise that we did in part one. When you get to the clean you will only do one side, after the overhead reverse lunge, your repeat the exercises and perform the clean, snatch and overhead lunge on the other side to complete the flow. Take your time to get comfortable with the flow, as you become more familiar, you can increase speed or weight to add to the challenge.

Use a challenging weight but remember this workout is about form and smoothly moving through the flow..

Watch the demonstration video below.


Demonstration Video

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