Free personalized workout plan

Animal Flow Bodyweight & Kettlebell Full Body Workout

By Luka Hocevar

Experience
Beginner (1-2 years)
Time
73 minutes/day
Good for
Athletic Performance, Build Muscle, Fat Loss, Gain Strength, Lose Weight, Tone Body
Equipment
Bodyweight, Kettlebell
Statistics
Average Cardio Intensity
50%
Average Exertion
80%
Description

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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Media


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.

Circuit
Pushback Push-Up
3 - 6 sets, 10 reps, (rest 90s)
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Kettlebell One-Arm Row
3 - 6 sets, 5 reps, (rest 90s)
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One-Arm Kettlebell Swing demonstrationPlay One-Arm Kettlebell Swing demonstration
3 - 6 sets, 5 reps, (rest 90s)
Show Alternative Exercises
One-Arm Kettlebell Clean demonstrationPlay One-Arm Kettlebell Clean demonstration
3 - 6 sets, 5 reps, (rest 90s)
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One Arm Standing Kettlebell Press
3 - 6 sets, 5 reps, (rest 90s)
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One Arm Kettlebell Front Squat
3 - 6 sets, 5 reps, (rest 90s)
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Reverse Kettlebell Lunge demonstrationPlay Reverse Kettlebell Lunge demonstration
3 - 6 sets, 5 reps, (rest 90s)
Repeat the KB sequence on the other side
Show Alternative Exercises

Date Created: 3/9/2021, UTC


Last Updated: 3/9/2021, UTC

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