Body Force Fitness

This week our workout builds on 3 kettlebell exercises to build a kettlebell flow. This workout only requires one kettlebell and is broken into 2 blocks.

3 Way Kettlebell Flow

           BLOCK 1

           5 Rounds

            Single Arm Kettlebell Cleans x5 Each

            Single Arm Racked Squats x5 Each

            Single Arm Over Head Press w/Rotation x5 Ea


            BLOCK 2

           Kettlebell Flow Ascending Descending Ladder

            SA KB Clean

            Front Squat

            OHP w/Rotation

            SA KB Clean

`          Front Squat

            OHP w/Rotation


How to Perform the 3 Way Kettlebell Flow


If you are not familiar with any of the movements in this workout, ask a coach.

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

You will need one kettlebell for this workout. Select weights that are challenging. 

After you complete a warm-up, grab your equipment and start your workout. Rest as needed.

Begin block 1, there is no time limit. Perform 5 rounds of each single arm kettlebell exercise for 5 reps on each side.  Rest as needed.  When you finish block 1, take a short break, if you need to select a different weight for block 2, now is the time.

Block 2 is a flow that combines the exercises from block 1. You will perform the flow in an ascending/descending ladder, 1 rep to 5 reps and back to 1 rep.  1 rep is comprised of: SA KB Clean to Front Squat to OHP w/Rotation one side then the other without stopping. Rest between reps as needed.

We have an extensive library of workouts just like this on our YouTube channel to provide challenging workouts for you.  Be sure to check them out and subscribe to our channel to stay up to get our latest videos.

Watch the Demonstration Video

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