I’ll be kicking off my first 8-week personal training group course tomorrow and I can’t wait!
When I first picked up a kettlebell, I didn’t know it would become one of the most valuable tools in my training philosophy. From the battlefield to the gym floor, kettlebells have helped me and countless others move better, get stronger, and stay ready for life’s demands.
That’s what Flow With Joe is all about. It’s not just an 8-week workout series. It’s a practical journey through movement, mindset, and capability. Each block builds on the last, and kettlebells support the process every step of the way.
Week 1: Baseline & Fundamentals
We begin with a simple goal: learn how to move well. This week sets the foundation with safe and effective kettlebell techniques. Participants complete the Crazy 8’s AMRAP, a movement assessment combining hinge, squat, lunge, press, carry, and Turkish bridge patterns. We build awareness of posture, breathing, and form, while setting a benchmark to measure growth later.
Kettlebells shine here by challenging stability, timing, and coordination in ways traditional weights do not.
Week 2: Stability & Control
Once the basics are in place, we shift toward bracing, balance, and body control. This week includes single-arm presses, tempo squats, and carries that require precision. The focus is on moving intentionally rather than just intensely.
Kettlebells teach us to resist rotation, control momentum, and stay aligned during dynamic effort. This leads to stronger connective tissue and improved joint health.
Week 3: Strength & Endurance
Now it’s time to build some grit. This week introduces supersets and upper-lower splits using swings, presses, and lunges. We emphasize volume and efficiency by moving more without losing form.
Because kettlebells shift the center of gravity, they activate deeper stabilizers. This results in better strength gains and more total-body endurance without the need for large equipment.
Week 4: Flow & Transitions
This is where training becomes art. We begin linking movements like clean to squat, squat to press, and press to lunge. Participants explore rhythm, breath, and seamless transitions. The goal is to build confidence and fluidity.
Flows teach how to stay calm and connected under load. Kettlebells make transitions feel natural and reward controlled, intentional movement.
Week 5: Power & Acceleration
In week five, we introduce explosive effort. Swings, high pulls, presses, and windmills train participants to generate power from the hips while staying grounded and stable. Partner flows provide an opportunity to coach and build mutual accountability.
Kettlebells are ideal for power training. They allow for ballistic movement in a controlled format, which helps develop speed, coordination, and fast-twitch muscle recruitment.
Week 6: Cardio Complexes
This week focuses on conditioning. We rotate through circuits that challenge breath control, muscular stamina, and mental focus. Every rep matters. Finishers are tough, but form always comes first.
Complexes allow us to maintain elevated heart rates while moving safely through full-body patterns. The result is cardiovascular endurance built on strength and control.
Week 7: Volume & Grit
This session pushes limits. High-rep sets, minimal rest, and form under fatigue define the training. From heavy carries to bottoms-up marches, this block challenges mental and physical resilience.
Kettlebells push without punishing. Their design demands presence and posture. Under stress, they reveal what still needs work and reinforce what has already improved.
Week 8: Showcase & Finish
The final session celebrates growth. We retest the Crazy 8’s and present our DIY Flow, a personalized kettlebell complex that each participant designs and teaches. This moment reflects ownership and transformation.
Creating your own kettlebell flow is about more than skill. It demonstrates understanding, creativity, and confidence. It’s not a performance. It’s a practice that represents your progress and inspires others.
Why Kettlebells?
Kettlebells are not just tools from another era. They are a movement educator, strength builder, and resilience test all in one. They train posture, breath, timing, grip, and coordination. They are portable, adaptable, and effective in any environment.
In Flow With Joe, we’ll focus on better movement, stronger presence, and lasting capability. We’ll train for real life.
