11 Minutes to Heaven

Try this full-body kettlebell and bodyweight flow workout.


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If you’ve been following along with our kettlebell and flow series, you’re probably itching to try it out for yourself — after all, you’ve learned the seven bodyweight-flow benefits, discovered that these techniques can allow you to ditch the crunches for good while still rocking great abs, and you’ve seen how it creates and enhances a mind-body connection.

You’ll be amazed at what a great workout you can get with only one kettlebell and your own bodyweight. This sample sesh is meant to be foundational and functional so that you can get comfortable with the movements and rhythm of this style of exercise.

We’ve included a beginner version for those who are completely new to kettlebell and bodyweight flow (it’s a great way to learn the basics and also a good reminder if it’s been a while since you’ve done this type of work) and an intermediate/advanced portion if you want to kick it up a notch.

Choose a kettlebell weight that challenges you but still allows you to complete all the movements. And set your stopwatch for two-minute rounds of flow, followed by one minute of rest — shoot for a minimum of four rounds.

Beginner version:

  • Begin in beast position.
  • Rotate to a side sit.
  • Go to a half-kneel position and do a two-handed clean.
  • Stand to two-handed press.

Advanced version:

  • Begin in beast position.
  • Rotate to a side kick-through.
  • Go to a half-kneel position and do a one-handed clean.
  • Stand and drive to a one-arm overhead press.

This flow provides the body a path of going from the ground and all the way up to standing — it’s a complete full-body flow that involves being in a variety of positions. Now it’s your turn to try a truly athletic strength mobility flow that gives you a tough cardio and mind-body challenge!

Looking to challenge your body from multiple angles, including strength, athleticism, balance, mobility, coordination and power? This summer, we are pairing movement specialist and certified trainer Venus Lau with master kettlebell trainer Marcus Martinez for a series of 30-minute Kettlebell & Flow workouts that will train both your mind and body.

So what are you waiting for? This high-octane program designed exclusively for Oxygen is guaranteed to build incredible resilience, strength and body awareness — so switch things up by choosing kettlebells over dumbbells this summer! Join Kettlebell & Flow today.