A kettlebell flow workout consists of three or more exercises, strung together and performed with one rep of each movement back-to-back in a fluid sequence. The flows should contain pushing, pressing, hinging, and sometimes pulling movements and should aim to effectively target both sides of your body.
Weight is not important in a kettlebell flow since the moves are performed for time or in Tabata fashion. Continuous movement is a prime factor, the flow from one movement to the next continues until either the target reps are obtained or the time is up
I have outlined 3 basic flows below – each involving several exercises. Do as prescribed and flow from one movement in the set to the next and then repeat. The routines are performed in Tabata format, with 8 X 1-minute rounds involving 40 seconds of work and 20 seconds of rest per round.