One of the great things about kettlebells is that with so many exercises it’s easy to create your own workouts. Once you’ve learned the basic and advanced kettlebell moves it’s a simple matter of chaining them together. That’s exactly what Taylor Hughes shows in her video. She credits a trainer at her gym for this quick and simple kettlebell flow workout.
What’s unique about this workout is that each move requires either raising or lowering the kettlebell in sync with your body. While the moves are basic, the way that they are transitioned makes for a challenging workout. What’s even more impressive is that it looks like Taylor is using a 40 lb. kettlebell. That’s certainly going to have a much greater impact than those smaller 10-25 lb. kettlebells. Take a look below.
Kettlebell Flow Workout Step-By-Step
It’s a short and sweet routine. Just one cycle takes less than 10 seconds. In her Instagram post, Taylor suggests doing 4 rounds in 4 sets. Calculating the total time, that’s 10x4x4 for 160 seconds or roughly 2 2/3 minutes. Not enough for a full workout, but definitely a great way to start or end one. Of course, you could always increase the rounds and sets to your liking.
This kettlebell flow workout begins with 2 basic deadlifts. Afterward, a goblet squat is performed where the kettlebell will remain at chest level until the cycle repeats. The final moves will have you alternate legs for reverse lunges. It’s the type of workout that will keep your feet moving and doesn’t allow for boredom.
Since your body is constantly moving up and down, there is no rest period. It wasn’t suggested to take a break after a set. Being a 2+ minute workout you really shouldn’t need one. That’s where this finishing workout can sneak up on you. Longer and more intense kettlebell flow workouts usually suggest 30-60 seconds of rest in between each set which gives your body and muscles a moment to recover. Those of you who swing a high amount of reps per set know what we’re talking about!
For folks that want something a little more punishing, try switching out the goblet squat for a goblet thruster. That extra thrust will start to add up after each round and require more concentration for this already very vertical workout.