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    KB Flowss

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    pinkyhead99

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    © All Rights Reserved
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    KB Flowss

    Uploaded by

    pinkyhead99
    569 views17 pages

    Original Title

    KB flowss

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    Copyright:

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    569 views17 pages

    KB Flowss

    Uploaded by

    pinkyhead99

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    You are on page 1of 17

    2-3

    kettlebellsworkouts.com
    2-3

    © 2021 GB Personal Training Ltd. All rights reserved.


    It is forbidden to copy, use or reproduce any of these exercise images.

    www.kettlebellsworkouts.com
    12 Kettlebell Flows

    your muscles and joint stability in an ever changing direction and movement plane.

    challenging your cardio too!

    A Word of Warning

    If during any of these exercises you feel pain, then stop. Please listen to your body.

    suggested as a guide only.

    12 K ET T LE B ELL FLOWS 2 www.kettlebellsworkouts.com


    How to Use

    Level 1

    Goal: 3 complete circuits.

    Level 2

    Goal: 4 complete circuits.

    Level 3

    Goal: 10 complete circuits.

    Level 4

    Goal: 10 reps each exercise (only 1 for get ups)

    How Often to Workout

    progressing.

    12 K ET T LE B ELL FLOWS 3 www.kettlebellsworkouts.com


    Kettlebell Flow 1

    1. Halo 2. Goblet Squat


    clockwise & anticlockwise

    4. Two Handed Thruster 3. Bob and Weave


    left & right

    5. Reverse Lunge with Rotation


    left leg & right leg

    12 K ET T LE B ELL FLOWS 4 www.kettlebellsworkouts.com


    Kettlebell Flow 2

    and stand up as normal.

    1. Two Handed Swing 2. Goblet Squat

    4. Side Lunge 3. Halo


    left leg & right leg clockwise & anticlockwise

    5. Deck Squat

    12 K ET T LE B ELL FLOWS 5 www.kettlebellsworkouts.com


    Kettlebell Flow 3

    1. Single Arm Deadlift 2. Bent Over Row

    4. Racked Squat 3. Clean

    5. Lunge and Press

    12 K ET T LE B ELL FLOWS 6 www.kettlebellsworkouts.com


    Kettlebell Flow 4
    pushing movement.

    1. Clean 2. Press

    4. Clean and Push Press 3. Push Press

    5. Thruster

    12 K ET T LE B ELL FLOWS 7 www.kettlebellsworkouts.com


    Kettlebell Flow 5
    Be prepared for an increase in cardio levels.

    1. Clean 2. Racked Squat

    4. Thruster 3. Clean and Press

    5. Clean, Squat and Press

    12 K ET T LE B ELL FLOWS 8 www.kettlebellsworkouts.com


    Kettlebell Flow 6

    1. Slingshot 2. Bottoms Up Clean


    clockwise & anticlockwise

    4. Clean and Press 3. Single Leg Deadlift

    5. Windmill

    12 K ET T LE B ELL FLOWS 9 www.kettlebellsworkouts.com


    Kettlebell Flow 7

    1. Snatch

    2. Reverse Get Up
    Reverse the movement back to
    standing

    3. Thruster

    4. Bent Over Row 5. Clean and Push Press

    12 K ET T LE B ELL FLOWS 10 www.kettlebellsworkouts.com


    Kettlebell Flow 8

    1. Two Handed Swing 2. One Handed Swing

    4. Clean and Press 3. Snatch

    5. Overhead Warm Up

    12 K ET T LE B ELL FLOWS 11 www.kettlebellsworkouts.com


    Kettlebell Flow 9
    every exercise.

    1. One Handed Swing 2. High Pull

    4. Overhead Reverse Lunge 3. Snatch

    5. Thruster

    12 K ET T LE B ELL FLOWS 12 www.kettlebellsworkouts.com


    Kettlebell Flow 10

    1. Single Leg Deadlift 2. Single Leg Clean

    4. Alternating Swing 3. Reverse Lunge and Press

    5. Snatch

    12 K ET T LE B ELL FLOWS 13 www.kettlebellsworkouts.com


    Kettlebell Flow 11
    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

    12 K ET T LE B ELL FLOWS 14 www.kettlebellsworkouts.com


    Kettlebell Flow 12

    1. Clean 2. Reverse Lunge 3. Racked Squat

    6. High Pull 4. Press


    5. Reverse Get Up
    Reverse the movement back to
    standing

    7. Snatch 8. Windmill 9. Overhead Forward


    Lunge

    12 K ET T LE B ELL FLOWS 15 www.kettlebellsworkouts.com


    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.

    12 K ET T LE B ELL FLOWS 16 www.kettlebellsworkouts.com

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