Mastery is a beautiful thing to watch and when it comes to movement nothing is more amazing to watch when someone can shift from movement to movement without any interruptions and major mistakes in  the moves that are being transitioned through.




This fun approach to train with kettlebells, sandbags or body weight can hit various movement patterns and help it’s user build some conditioning as they do. Not to mention that when it is done well, it can be awesome to watch.



This week’s workout is one such session is just that and hopefully, I make it look as good as some of the flows that I have seen over the years. Now just before we begin to talk about the successive moves, please make sure that you have spent enough time on each of the moves by themselves to have the technique down.




This type of workout isn’t difficult to do once you have the form of each exercise down. You will however, want to go light enough to make sure that you can finish the flow without setting the bell down and disrupting the beautiful movement that you will bring to the world as a result of this workout.







It is done by doing a Turkish get up on one side, then a windmill on top, followed by 5 split snatches and then finishing up on that side with a clean to squat for 5 times of each move.



Keep this going for 10 to 20 minutes and get as many quality and beautiful rounds per side.

Watch the video below to see it done: 


Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

Click here to get my Ultimate Kettlebell swing tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!

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