Use Kettlebell Flow Workout Plan to Build Strength and Muscle

Bored with biceps curls? Then it’s time to master the kettlebell.

With just a single kettlebell, you can infuse your workout with new energy while building muscle and explosive strength. That’s especially true once you learn to chain movements together, something referred to as a “flow.” Start with the flows in this workout, which challenges your strength, coordination, and mind in all the right ways.

Directions: Do this workout 3 to 5 times a week. All other days, aim for a 20-minute walk or run. Use a medium-weight kettlebell for all moves.


  • Loaded Beast to Front Step

    Tyler Joe

    Tyler Joe

    Start in bear-plank position, hands directly below shoulders, knees an inch off the floor, abs tight. Push your butt and torso backward, stretching your lats. Then drive your torso forward and arch your back; breathe deeply. Tighten your abs and shift to plank position, then shift your right foot to alongside your right hand. Pull your right hand back and squeeze your shoulder blades. Return to bear plank and repeat on the other side. Do reps for 30 seconds; do 3 sets.

    The Kettlebell Strength and Flow Workout

    Upper-Body Triset

    Do both exercises, then immediately do a set of 10 pushups. Rest 60 seconds. Repeat for 5 sets.

    • 1a. Bent-Over Single-Arm Row

      Tyler Joe

      Start standing, holding a kettlebell in your right hand, then push your butt back and hinge at the waist, lowering your torso until it’s at a 45 degree angle with the floor. Keep the kettlebell close to your shin. This is the start. Row the bell toward your right rib cage, keeping your hips and shoulders square. Lower with control. That’s 1 rep; do 8 per side.

      • 1b. Dead-Stop Clean to Press

        Tyler Joe

        Stand over a kettlebell, then push your butt back and lower your torso until you can grasp the bell with your right hand. This is the start. Now stand explosively and squeeze your glutes, pulling the kettlebell off the floor, keeping it close to your body. As it approaches shoulder height, pull it toward your chest and tuck your forearm beneath it. Bend your knees slightly, then explosively stand again, straightening your arm overhead. Lower the bell to your shoulder with control, then lower it back to the floor. Repeat the entire process with your left hand. That’s 1 rep; do 8.

        Lower-Body Superset

        Do both exercises back-to-back, then rest 60 seconds. Repeat for 5 sets.

        • 2a. Goblet Squat to Lateral Lunge

          Tyler Joe

          Tyler Joe

          Stand holding a kettlebell at your chest, abs and glutes tight, feet shoulder-width apart. Keeping your chest up, push your butt back and bend at the knees, lowering until your thighs are just below parallel with the floor. Stand explosively, then take a large step to the left with your left leg. Keep your right leg straight and shift the majority of your weight to your left leg. Then push your butt back and bend your left knee. Lower until your knee begins to shift forward. Explode upward and to the right, returning to standing position. Repeat the entire process, this time stepping with your right leg. That’s 1 rep; do 6.

            Tyler Joe

            Stand with your feet wider than shoulder width, a kettlebell about a foot in front of you. Push your butt back, bend your knees slightly, and lower your torso, reaching forward to grasp the bell with both hands. Keeping your arms relaxed, explosively pull the bell back between your legs. Now stand and squeeze your glutes; this will propel the bell forward. As it reaches its apex and swings backward, push your butt back again, beginning the next rep. Do 15 reps.

            Total-Body Finisher

              Tyler Joe

              Tyler Joe

              This move challenges your entire body to be both strong and explosive.

              Stand over a kettlebell, then push your butt back and lower your torso until your right hand can grasp the bell. Stand. Push your butt back slightly, then stand explosively, pulling the bell to shoulder height. Squat low and pull the bell toward your shoulder, tucking your elbow under the bell. Stand and straighten your arm overhead. Lower the bell to your shoulder, then place the bell on the floor. Repeat on the other side. Do reps for 45 seconds. Rest 15 seconds. Repeat for 6 sets.

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