Free personalized workout plan

Animal Flow Bodyweight & Kettlebell Full Body Workout

By Luka Hocevar

Beginner (1-2 years)
73 minutes/day | 1 day/week | 1 weeks
Good for
Women's Athletic Performance, Men's Athletic Performance, Women's Build Muscle, Men's Build Muscle, Women's Fat Loss, Men's Fat Loss, Women's Gain Strength, Men's Gain Strength, Women's Tone Body, Men's Tone Body
Bodyweight, Kettlebell

Here is a metabolic conditioning full body workout that you can knock out in less that 30 minutes and will have you sweating and smiling.

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Week 1

Repeat the KB sequence on the other side

Rest 90-120 seconds in between rounds, and repeat for 3-6 rounds for a full workout.

Circuit1A. Pushback Push-Up
Pushback Push-Up
3 - 61090s
1B. Kettlebell One-Arm Row
Kettlebell One-Arm Row
3 - 6590s
1C. One-Arm Kettlebell Swing
One-Arm Kettlebell Swing demonstrationPlay One-Arm Kettlebell Swing demonstration
3 - 6590s
1D. One-Arm Kettlebell Clean
One-Arm Kettlebell Clean demonstrationPlay One-Arm Kettlebell Clean demonstration
3 - 6590s
1E. One Arm Standing Kettlebell Press
One Arm Standing Kettlebell Press
3 - 6590s
1F. One Arm Kettlebell Front Squat
One Arm Kettlebell Front Squat
3 - 6590s
1G. Reverse Kettlebell Lunge
Reverse Kettlebell Lunge demonstrationPlay Reverse Kettlebell Lunge demonstration

Repeat the KB sequence on the other side
3 - 6590s

Date Created: 3/9/2021, UTC

Last Updated: 3/9/2021, UTC

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