The Workout of the week for this week is a single kettlebell flow workout. There are 3 exercises that will be combined into a flow after 3-4 rounds of practice.
The Workout
Complete 3-4 rounds of the 3 exercises, then perform 5 minutes of the flow.
Kettlebell Flow 8.10
Single Arm Swings x5 Ea
Single Arm Clean w/Squat x6 Alt
Clean w/Rotational Press x6 Alt
Kettlebell Flow
SA Clean>SA Swing>Swing Clean>Squat w/Rotational Press>Switch Sides and Repeat
How to Perform Kettlebell Flow 8.10
Prepare
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
You will need one kettlebell, and a fitness timer for this workout. Select a weight that is challenging.
After you complete a warm-up, grab your equipment and start your workout. Rest as needed.
You will begin your by perform 3-4 rounds of the 3 exercises that will make up the flow. Start with Single Arm Swings performing 5 reps on each side. Next, you will do Single Arm Cleans with a Squat. Perform 6 reps alternating sides each rep. The final exercise to build the flow is a Clean with Rotational Press. Again, you will perform 6 reps alternating sides with each rep. Once you complete 3 to 4 rounds of the exercises, take a short break to catch your breath before taking on 5 minutes of the flow.
Set your fitness timer for 5 minutes. The idea is to work on transitioning through each movement of the flow as smooth as possible. This is not about speed, it’s about a smooth transition between moves and a constant flow. Start with the clean. Transition to a single arm swing. Follow with a swing clean. From there, drop into a squat. Finally, Rise out of the squat and got right into a rotational overhead press. Repeat the flow alternating sides for the 5 minutes.
Watch the Demonstration Video
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