Try This Kettlebell Flow From the Trainer Behind Winston Duke's 'Black Panther: Wakanda Forever' Physique

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Try This Full-Body Kettlebell FlowMen's Health

NOT EVERY WORKOUT needs to be heavy on structure, with reps, sets, and rest dictating your every move. Sometimes, you'll feel better when you're able to be more fluid.

If you have a kettlebell, some space to move around, and the motivation to break away from boring training structures, you'll be well-suited for this freewheeling—but still dialed-in and focused—series. This quick kettlebell flow will reinvigorate your training session while still giving you the opportunity to torch calories and build muscle.

This full-body flow comes from the mind of Coach Percell Dugger, the cofounder of Fit for Us and creator of the new Men's Health MVP 20-Minute Kettlebell Muscle program for the All Out Studio platform. Dugger is also a Nike run coach and he trained actor Winston Duke for his role as M'Baku in Black Panther: Wakanda Forever, so he's got a wide range of experience with athletes of all types. If you've never flowed before, he won't steer you wrong.

The Total-Body Kettlebell Muscle Flow

Perform each exercise back-to-back, without pausing between steps. Use the same arm for each movement to complete one round.

Kettlebell Row

This is going to target the back and biceps, starting with the focus on the upper body muscles.

Kettlebell Clean

Tap into your explosive power by shifting straight into a clean, making sure to transfer the weight safely into the rack position.

Reverse Lunge

Keep the weight in place, working to brace your core to support the load. Step right back into the reverse lunge.

Kettlebell Swing

Once you step up out of the lunge, right back to a position with your feet just wider than shoulder-width apart, you'll move straight into a kettlebell swing. Be sure to use your hip hinge to power the weight; this isn't a muscle-up. Finish by placing the bell back in front of you—ready to move into the next round right away. Switch arms and get into it.

Repeat for 20 minutes, alternating arms.

Want more kettlebell workouts from the coach behind a Black Panther star? Check out Dugger's full 20-Minute Kettlebell Muscle program for the All Out Studio platform.

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