“Flow State” is designed to help you build technique, grace, and fluidity in your kettlebell training. This workout focuses on a series of movements that flow seamlessly into one another, challenging your coordination and control. The goal is not speed or aggression but to move smoothly and continuously through each exercise with perfect form.

Day 1 - Beginner: Inchworm / Advanced: Wall Walk (1 Rep)

Day 2 - Beginner: Inverted Row / Advanced: Pull Up (2 Reps)

Day 3 - Beginner: Jump Squat / Advanced: Box Jump (3 Reps)

Day 4 - Beginner: DB Glute Bridge / Advanced: DB Hip Thrust (4 Reps)

Day 5 - Beginner: Up Down / Advanced: Burpee (5 Reps)

Day 6 - Beginner: Russian Twist / Advanced: DB Russian Twist (6 Reps)

Day 7 - Beginner: KB Deadlift / Advanced: Russian KB Swing (7 Reps)

Day 8 - Beginner: Bench Dips / Advanced: Ring Dips (8 Reps)

Day 9 - Beginner: Sit Up / Advanced: DB Press Sit Up (9 Reps)

Day 10 - Beginner: Alt. DB Clean / Advanced: Alt. DB Snatch (10 Reps)

Day 11 - Beginner: Kneeling Push Ups / Advanced: Push Ups (11 Reps)

Day 12 - Beginner: Alternating Lunges / Advanced: Walking Lunges (12 Reps)