The way to develop strength, increase flexibility and define abs all in one: learn the art of ‘ flow ‘. ”
Do you remember your last burpee? To do it you basically did a squat, a lizard, then a frog jump, and finally, a jump squat, chaining those four movements in quick succession.
This fast and seamless connection of a variety of movements is known as ‘ flowing ‘, and it is an exercise style that can fry your muscles, turn on your metabolism, and become more athletic with just a few reps a week.
The ‘ flows ‘ may be something much more complex than a Burpee and can do more than boost your metabolism. Trainers like Eric Leija of Get Primal (better known on Instagram as ‘primal. Swoledier’, a flow expert) use powerful kettlebell flows to help you gain muscle. On the other hand, Mike Titch, creator of Animal Flow, will make you flow to improve your mobility.
When you flow, you are doing yoga, gymnastics, martial arts, and breakdance moves. Like those disciplines, ‘flows’ pressure you to do more than just repetitions; Your body must make small transitional movements to put you in the position of, say, do a push-up after a squat as part of a burpee. Few programs cover those movements, says Fitch.
Flows can work in surprising ways. A recent study in Human Movement Science that followed subjects who performed workouts similar to Animal Flow for four weeks, found that these floor movements improved their proprioception (your sense of where your body is in space) and their cognition.
Other coaches are more focused on flows that build strength. Leija posts kettlebell flows that you can do during multiple rounds for a short routine or on one occasion as a finisher of your training.
“WITH MODERATE TO HIGH WEIGHTS IN YOUR ROUTINES, YOU CAN STRESS YOUR MUSCLES ENOUGH TO MAKE GAINS,” HE SAYS.
No matter what you use them for, you’ll notice that it’s a lot more fun than counting to 20 in a series of curls, says John Wolf, head of fitness at Onnit Academy Gym in Austin. “What is more popular: lifting weights or dancing?” Asks “Dance. So you will end up doing it more often. People want to do fun things. “
Prepared? Ready…? Flow!
It starts with these two ‘flows’ from Leija, who has created kettlebell and bodyweight ‘flows’ for the past six years. Do 3 to 5 repetitions of each. Complete 3 to 5 rounds, resting at least two minutes between each.
1. FOUR POINTS TO KICK
Stand on your hands and toes. Lift your knees. Your hands should be aligned with your shoulders and your knees in line with your hips. Turn to the right side, raising your right hand and extending your left leg. Keep turning until your butt hits the ground and you’re sitting. Change the direction and repeat on the other side. Then return to the starting position.
2. THE FROG
From the four-point position, swing your weight back slightly, then bring your feet forward. Raise your hands off the ground as you do this. Land in a squat position with your feet slightly wider than your shoulders and pointing slightly outward. Make sure you land with your knees bent and your weight falls on your heels. Work to keep your chest up and your core tight.
3. JUMP SQUAT
As soon as you finish the movement above, jump as high as you can, using your arms as a pendulum to generate more momentum. Land with your knees slightly bent, to cushion the impact, and then immediately lower yourself to the squat position. That is a repeat. Returns to the starting position, ready to start the next repetition of the sequence.
THE INCINERATOR WITH RUSSIAN WEIGHT
1. DEAD WEIGHT WITH AN ARM
Place the kettlebell on the floor between your feet. Contract your shoulder blades and flex your hip and knees to hold the kettlebell in your right hand. Your shoulders should be parallel to the ground and be directly on the weight. Push on the ground with your heels to extend your hip and get up. Go back to the beginning.
2. ROWING WITH AN ARM
Keep your back straight, contract your abs, and once again contract your shoulder blades. From this position, bring your shoulder back and forth while doing the rowing motion with the kettlebell in your right hand. Pause, then lower the weight until it hangs naturally. Do not let it rest on the floor and lift it again keeping your back straight.
3. CLEAN
From this position, rotate your hand inward so that the palm points to your shin. Now perform the same deadlift motion but explosively, and simultaneously pull your elbow back close to your body. The boost will help your muscles carry the weight to your shoulder. ‘Catch it’ at shoulder height with the grip just below your chin and keep your forearm vertical.
4. FROM SQUAT TO PRESS
From the clean position, rotate your feet outward slightly, then bend your knees, lowering your torso until your thighs are parallel to the floor. Keep your chest up and bring the kettlebell over your head explosively, keeping your core taut. Return the weight to the ground, then repeat the entire ‘flow’ with your left hand. That is a repeat.