Workout session with Flowbell/Flowtank Dumbbell

Now that the race is over, there is plenty of time to improve strength, balance and fitness. In this article, Flowlife offers a 30-minute training program with focus on time and your own fitness level. Do as many exercises and in the intensity that feels right - all you need is a Flowbell/Flowtank Dumbbell!

EMOM, 30 MINUTES: EMOM is short for “EVERY MINUTE ON THE MINUTE”. This means that you start performing an exercise at the start of a minute and rest during the remaining time after finishing the number of repetitions. For example: If you perform 15 swings in 30 seconds you can also recover for 30 seconds. If you instead perform 15 swings in 50 seconds you may rest for 10 seconds. When the next minute starts you may start the next exercise.

MINUTE 1: Flowbell swings
Grab one of the handes on your Flowbell with both hands, as if it was a kettlebell. Stand with the legs apart, bend your knees, and swing the weight forwards and upwards. The repitition restarts when you return to the starting position again.

15-20 reps x 3 sets

MINUTE 2: Goblet squats
Grab the handle on each side of your Flowbell, or on the sides of your Flowtank Dumbbell, and place it in front of your chest. Stand with the legs apart, bend them 90 degrees, and raise up again. That constitutes one repitition. Remember to flex your upper-body muscles, engage your core, and keep your back stragight.

15-20 reps x 3 sets

MINUTE 3: Jumping lunges with weight
Keep your Flowtank Dumbbell, or your Flowbell, in a way that feels stable and place it on your chest. Keep one foot in front of the other in a lunge-position and alternate between having the left and the right foot in front of you by jumping and shifting legs while in air. 

10 reps/leg x 3 sets

MINUTE 4: Tank overhead walking lunges
Hold your Flowtank Dumbbell with a steady grip around the handle and stretch your arm straight up. Make lunges forwards. Think about engaging your core muscles and to stabilize the shoulders.

10 reps/leg x 3 sets

MINUTE 5: Single arm devil press
Hold the Flowtank Dumbbell-handle and go down in a burpee-position, let Flowtank Dumbbell rest either in front of or right next to you. Raise up to a squat position, make a swing and raise the Flowtank dumbbell over your head. The exercise starts over when you return to the burpee position again.

10-15 reps x 3 sets


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