One of the reasons why I named my fitness system Kettle-Jitsu is because I consider it an art form. Its more than just a bunch of exercises. It’s an expression of my personality. I am naturally a very creative person.  So I use different movements to create newly developed exercises. Body weight flow combos have become a huge part of system. I create them for different reasons. First of all, me and my students get bored if we are doing the same routines over and over. You can only do burpees so many times before they get monotonous.  So I am continuously pushing myself to create different flows to challenge myself and my students. It makes working out fun and challenging.

Before creating your own flow combos, I suggest you have a solid foundation in body weight fundamentals. I think you should be able to correctly perform exercises like squats, pushups, sit ups, mountain climbers, deck squats and burpees beforehand.  The burpee is the foundation of my flow combos.  In all of my flows, I try and combine multiple movements into one seamless compound exercise. I also try and hit as many major muscle groups in these combos.  Burpees do just that. They are a full body exercise.  So I consider my flow combos to be an extension of that.

I have a specific way of teaching these flows to my students at my gym SoCal mma and fitness in los Angeles.  First, I break down each movement that makes up the flow.  Then we drill those movements individually for 30 second intervals. After that, we will drill the flow as a whole for one minute rounds so that we can perfect it.  I attached a video tutorial of my latest flow, the triangle/spider flow, as an example.  This flow consists of a triangle squat, a low spider plank and a push up. So in our routine we do 30 second intervals with a 15 second rest in between each exercise.  For example: 30 secs alt triangle squats, 30 secs low spider plank, then 30 secs of push ups.  Then we do another 30 secs of triangle squats followed by 30 secs of spider pushups. I like to follow that up with 3, one minute rounds of the full triangle/spider flow with a 15 to 30 sec rest in between sets.

This is the same format I use on my latest dvd Kettle-Jitsu revolution.  The body weight combos on my dvd range from the most basic, into intermediate and advanced flows.  If you are tired of doing burpees, than body weight flows are the way to go! They help challenge your conditioning, focus and a whole lot more! You can use the flows found on my dvd. Or challenge your creativity and develop your own.  Keep training and never stop evolving!To purchase the Kettle-Jitsu Revolution dvd and to start learning these dynamic flow combos, click here!  http://kjrevolution.com/?page_id=19