levels
2-3
KETTLEBELL
FLOWS
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levels
2-3
KETTLEBELL
F LO W S
FULL BODY FUN IN ONE
FLOWING MOVEMENT
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It is forbidden to copy, use or reproduce any of these exercise images.
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12 Kettlebell Flows
Full body fun in one flowing movement
Kettlebell flows string together a number of different exercises and enable you to
transition from one movement into the next without pausing or putting the kettlebell
down.
Performing kettlebell exercises in a flowing manner is not only fun but also challenges
your muscles and joint stability in an ever changing direction and movement plane.
Plus, due to the dynamic nature of kettlebell flows your heart rate remains elevated
challenging your cardio too!
Just for clarification, kettlebell flows tend to be performed for 1 repetition per exercise
before moving on to the next movement. Kettlebell complexes are similar to flows
except more than 1 repetition is performed for each exercise.
Flows are technically more demanding than regular kettlebell workouts so it is essential
that you can perform the exercises comfortably on their own before you start stringing
them together into flows.
A Word of Warning
Please consult with a medical professional before embarking on any of these workouts.
If during any of these exercises you feel pain, then stop. Please listen to your body.
Neither I, Greg Brookes, nor GB Personal Training Ltd can be held responsible for any
injuries that may occur due to you following these workouts. These workouts are
suggested as a guide only.
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How to Use
Everyone has a different starting point when it comes to exercise. If you are not used to
full body kettlebell workouts then you will be surprised at how difficult they can be.
There are a number of exercises included within each flow, you should begin by
practicing each of the movements before trying to perform them together as a flow.
Level 1
Perform 5 reps of each exercise, taking a small rest if necessary in between
exercises. If the workout is single handed then perform the full circuit on your
weak side before changing hands and repeating on your stronger side.
Goal: 3 complete circuits.
Level 2
Use the same format as level 1 but reduce the amount of reps down to only 3 per
exercise. Try to flow from one exercise to the next without resting if possible.
Goal: 4 complete circuits.
Level 3
Now it’s time to perform a proper flowing workout changing exercises after each
repetition. Take your time and ensure that you don’t cheat any of the movements.
Goal: 10 complete circuits.
Level 4
Try a fun movement ladder by starting with the first exercise and then adding
another exercise after each round. For example: exercise 1, rest, exercise 1 & 2,
rest, exercise 1, 2 & 3 etc.
Goal: 10 reps each exercise (only 1 for get ups)
How Often to Workout
These workouts are demanding so don’t be tempted to perform too many too soon.
Your body needs time to rest and repair so always take at least a few days off each
week.
Try to focus on one flow at a time spending at least 1 - 2 weeks on each level before
progressing.
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Kettlebell Flow 1
A great introduction to kettlebell flows keeping two hands on the kettlebell at all times.
1. Halo
clockwise & anticlockwise
2. Goblet Squat
4. Two Handed Thruster
3. Bob and Weave
left & right
5. Reverse Lunge with Rotation
left leg & right leg
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Kettlebell Flow 2
Another two handed flow, this one finishes with the deck squat which I know is very
challenging for many people. If you cannot complete the full deck squat then you can
work on the downward phase to the bridge position and then put the kettlebell down
and stand up as normal.
1. Two Handed Swing
2. Goblet Squat
4. Side Lunge
left leg & right leg
3. Halo
clockwise & anticlockwise
5. Deck Squat
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Kettlebell Flow 3
A good introduction to single arm kettlebell flows. Remember to start with your weakest
side first.
1. Single Arm Deadlift
2. Bent Over Row
4. Racked Squat
3. Clean
5. Lunge and Press
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Kettlebell Flow 4
A nice flow for conditioning the shoulders with 4 out of the 5 exercises requiring a
pushing movement.
1. Clean
2. Press
4. Clean and Push Press
3. Push Press
5. Thruster
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Kettlebell Flow 5
Some nice overloading of the clean and squatting movement patterns in this workout.
Be prepared for an increase in cardio levels.
1. Clean
2. Racked Squat
4. Thruster
3. Clean and Press
5. Clean, Squat and Press
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Kettlebell Flow 6
A more technical workout that will require good balance and kettlebell skill. With a
lighter kettlebell this could serve as a nice warm up circuit.
1. Slingshot
clockwise & anticlockwise
2. Bottoms Up Clean
4. Clean and Press
3. Single Leg Deadlift
5. Windmill
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Kettlebell Flow 7
Certainly not for the beginner this flow consists of all the essential movement patterns
in one challenging workout.
1. Snatch
2. Reverse Get Up
Reverse the movement back to
standing
3. Thruster
4. Bent Over Row
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5. Clean and Push Press
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Kettlebell Flow 8
A nice flow that makes the most of the kettlebell swing before transitioning into some
overhead stability work.
1. Two Handed Swing
2. One Handed Swing
4. Clean and Press
3. Snatch
5. Overhead Warm Up
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Kettlebell Flow 9
A personal favourite flow that takes the kettlebell dynamically higher and higher with
every exercise.
1. One Handed Swing
2. High Pull
4. Overhead Reverse Lunge
3. Snatch
5. Thruster
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Kettlebell Flow 10
I really enjoy the technical aspects of this flow, you will need your brain switched on to
get through this workout successfully.
1. Single Leg Deadlift
2. Single Leg Clean
4. Alternating Swing
3. Reverse Lunge and Press
5. Snatch
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Kettlebell Flow 11
A nice flowing advanced workout that includes some lateral movement to shake things
up a bit.
1. One Handed Swing
2. Snatch
4. Side Lunge and Clean
3. Reverse Get Up
Reverse the movement back to
standing
5. Suitcase Row
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Kettlebell Flow 12
A great challenge for you to aim towards. Can you complete all 9 exercises in one
beautifully flowing movement?
1. Clean
6. High Pull
7. Snatch
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2. Reverse Lunge
5. Reverse Get Up
Reverse the movement back to
standing
8. Windmill
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3. Racked Squat
4. Press
9. Overhead Forward
Lunge
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Copyright © 2021 GB Personal Training Ltd. All rights reserved.
USE AT YOUR OWN RISK: These exercises are for informational purposes only. Consult a physician before
performing this or any exercise program.
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