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Kettlebell Animal Flow Workout

The Exact Kettlebell and Bodyweight Workout That Left My Abs Sore For Days

Anyone who knows me or follows me on Instagram knows I'm a fiend for kettlebells. I love the versatility of this fitness tool, and I especially love that you can mix it up with other kinds of workouts for a comprehensive sweat session.

I recently had the chance to work out with Francheska Martinez, certified trainer and Animal Flow expert at Onnit, and she and I created a full-body workout you can do just about anywhere. Grab one kettlebell (Francheska and I used an 8-kilogram kettlebell) and make sure you have some space. We mixed together some basic kettlebell movements with Animal Flow exercises.

Here are the movements: one explosive deadlift, one high pull (which is a modification that eventually leads to an overhead snatch), one crab reach, and one side kick-through. You put the kettlebell down after the high pull and then move into the bodyweight exercises. That all equals one rep. Do four to five reps on each side, and do four sets in total with plenty of rest in between each set.

It doesn't look like much, but I promise you'll be sweating by the end of it! Your core and legs will be on fire. Don't feel like you have to go as fast as we did. Take your time with the movements and slow everything down if you need to. Your top priority is moving with good form.

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