Instagram fitness enthusiast Mac Bain has created a kettlebell workout that elegantly incorporates lunges and lifts. As you’ll see in the video, lunges are performed in all 4 cardinal directions. If you look at each exercise independently you may think, what’s the big deal? They seem easy enough. However, when chained together in a kettlebell flow style, each exercise becomes a test in concentration and endurance.
It appears that this sequence of kettlebell exercises lasts approximately 25 seconds before starting over. The video that Mac posted shows 2 sets before ending close to the 50-second mark. Unfortunately, he doesn’t provide any details on how many sets are suggested. Based on the timing, 4-6 sets (2-3 minutes) might be your best bet before a brief rest. At that point, another 4-6 sets could be done indefinitely or you may choose to continue on to another flow or set of exercises until you reach the 20-minute mark.
Breaking Down This Kettlebell Flow Workout
Now that you’ve had the chance to view this workout, we’ll attempt to break down each exercise step by step. First, a kettlebell clean to overhead press is performed. Pretty simple right? Next, the kettlebell is returned to chest level and then Mac turn’s 90 degrees to the left, lowering the bell with a lunge. Afterward, the kettlebell is cleaned again while Mac returns his body to the front-facing position.
At this point, the bell is lowered to the floor with a slight bending of the knees. This shouldn’t be classified as a squat. Quickly after reaching the floor, the bell is then raised again at chest level and immediately followed by a reverse lunge. While still in the lunge position, a single kettlebell halo is performed completing half of the overall flow sequence.
Finally, all of the previous steps are repeated in order but instead of a left 90-degree turn, Mac turns to the right. It’s a great sequence that ensures stretching and flexibility are equalized with both arms and legs. While it’s not an elaborate pattern, the fact that each move needs to tracked for progression gives your brain some exercising too!