You’ll be hard-pressed to find a harder worker than Eric Leija. The resident kettlebell master at the Onnit Academy trains a variety of one-on-one and group classes at the Austin, TX–based gym, travels the country teaching kettlebell seminars, manages his own website (, trains online clients, and is constantly creating new flow workouts for his 500K Instagram followers.

Still, Leija manages to bust his ass on the daily in the gym, combining his barbell strength work with his creative flow workouts—that is, two or more similar moves strung together. Not to be confused with supersets or trisets, these exercises are done in a way that they flow—hence the name—right into the next. Instead of doing a bench press and then a pullup, a common superset, you’d do a deadlift to a high pull, as the two moves can be done together fluidly.

Leija likes this style of training because it’s quick and keeps the heart rate high. Usually, he’ll start or end his heavier training with these flow workouts, or he’ll do them separately if he’s in a pinch.

If you’re looking for a challenge to your normal basic workout look no further. Build great strength and power with the workouts Leija outlines. These five flow workouts can be done by yourself with a barbell, dumbbells, or just your body weight. Now get to work!

Kettlebells in front of bodybuilder creating a cloud of chaulk by clapping his hands before performing double kettlebell swings

5 Full-Body Kettlebell Moves

Work your entire body using just one kettlebell.

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