30 Minute Workout: Flow & Complex

Every Monday we work on a 30 minute kettlebell session. I rotate the workouts approx every 5 or 6 weeks.

You'll need a lighter kettlebell to warmup with and a slightly heavier work kettlebell. If you dont have a lighter bell for a warmup, i recommend simply using a youtube 5 minute bodyweight warmup.

This program is simple in design but a wolf in sheep's clothing.

Warmup (approx 5 minutes) - flowing from one movement to the next with a minimal or no break. Do this sequence once or twice until warm. This phase takes about 5 minutes.

20 halos

10 single arm swings each side

10 American swings

10 deep squat to forward fold stretch

10 goblet/air squats

5 windmills each side

Work - two blocks each of 10 minutes. First block is a 30 seconds on 30 seconds rest timer. The second is a 10 minute EMOM workout.

1. 10 mins - 30 seconds work 30 seconds rest - kettlebell flow.

   
   

   Single Arm swing to snatch to windmill. Swap sides. Keep going until timer/30 seconds finishes. 30 seconds gives about 3 sets. Therefore start on the right side for round one. This will give you a right, left, right flow. Then, start the next round on the left side giving a left, right, left flow. By the end of 10 mins you should be fairly balanced.

   
   

2. 10 minute EMOM - on each minute complete the following then rest until timer goes again. 5x Romanian deadlift

   4x Goblet Squat

   3x Two handed Push Press

   2x Clean each side

   
   
   
   

   Cool Down

   Stretching and calm breath work to bring the heart rate down.

   
   

At FEAT Fitness we host five kettlebell training sessions per week in Ditchling Sussex and on Zoom. If you are interested in participating in our fitness sessions take a look at the Kettlebell section of the website https://www.feat-uk.com/kettlebell and don't hesitate to get in touch on Info@feat-uk.com