My Weekly Workouts

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Welcome to My Weekly Workouts for movement-focused strength training! A new selection each week. *You can find workouts from previous weeks in the PAST WORKOUTS section These workouts are modeled after my personal workouts - a hybrid-style of bodyweight and kettlebell. You'll find a blend of movement flow, calisthenics, kettlebell, and gymnastic skill work. Current training block: May - June 2024 THREE - FOUR strength & skill training sessions each week : Push / Pull / Lower Body & Core. Follow in any order you like. Sessions are designed to take around 60-75 minutes. For a shorter session, subtract a set or omit the finisher. Make modifications to the movements / sets /reps to adapt to your experience & energy levels. Look at total volume over the exact rep scheme. The INTENSITY that you're bringing to the training depends on the weight / bodyweight progressions you're working. Everyone will be different. Every day the workout should adapt to meet you where you're at. Keep your priority set on CONSISTENCY. A short but focused workout is better than a longer one that's rushed or distracted. Message me if you have any questions! Let's go!! 🔥

Bodyweight, Kettlebell
Level:
All Levels
Bodyweight, Kettlebell
Level:
All Levels

Workouts

LOWER BODY Training: Phase 1 / Week 11
LOWER BODY Training: Phase 1 / Week 11
5.0
Strength, Functional, Lower Body
PUSH Training: Phase 1 / Week 11
PUSH Training: Phase 1 / Week 11
5.0
PULL Training: Phase 1 / Week 11
PULL Training: Phase 1 / Week 11
5.0
Back, Strength, Outdoor, Functional
CORE & CONDITIONING: Phase 1 / Week 11
CORE & CONDITIONING: Phase 1 / Week 11
5.0
Athletic Performance, Full Body, Advanced, Cardio, Functional

Reviews

Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess

App Features

Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Favorites
Save your favorite workouts with one tap
Streaks
Make sure you stay on track with your goals
Community
Connect with supportive, real people
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
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/images/landing/features/reminders.pngframe
Reminders
Set workout reminders to stay on track!
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About Kellen Milad

Unconventional Training. Incredible Results!

Hey, I'm Kellen, creator of Strength + Flow Fitness. I take an unconventional approach to training that focuses on MOVEMENT FIRST. Here on my app, I offer training programs that blend "primal" movement, bodyweight training, and functional weightlifting. If you're looking to... ✅ MOVE with greater EASE & FLUIDITY ✅ UNLOCK your body's mobility for pain-free performance ✅ Live confidently STRONG & CAPABLE ✅ Get EXCITED and actually ENJOY your workouts again... Then you're in the right place! Check out my 7-day FREE TRIAL and let's MOVE!

Frequently asked questions

What types of programs are available on your app?
My training app will give you a wide range of programs to enhance your movement & fitness. My goal is to expose you to the best practices that blend strength, mobility, and skill. You'll find programs for beginners to advanced, dedicated to general mobility, bodyweight strength & skills, weight training, and unconventional training. With a FREE 7-day TRIAL you have nothing to lose! Check it out, explore, and message me (right in the app) if you have any questions!
What FITNESS LEVEL are your programs designed for?
No matter where you are in your movement journey, I got something for you! For beginners, short tutorials & simple guided movement practices to help you establish a solid foundation of movement mechanics & awareness. For intermediate & advanced, content ranging from in-depth movement flow classes to strength & mobility programs. I share a wide range of content so you can explore your movement, create your personal vision of fitness, and progress at your own pace.
What kind of results can I expect from your workouts?
My training style blends my favorite modalities - "primal movement", bodyweight training, and kettlebells / functional weightlifting. The RESULTS are a balance of body & mind. Physically, you'll gain strength, mobility, and fluidity. Mentally, you'll experience more flow & freedom in your fitness. I incorporate elements of both FUNCTIONALITY & AESTHETICS. I want your first MOVE WELL, then create a physique that makes you feel proud & confident. I have a wide range of programs so results will vary depending on what you're most interested in. But overall you can expect that my workout will help you achieve BALANCE.
Do I need to purchase equipment?
It depends on the program! My guided movement practices require NO EQUIPMENT. However, if you want to explore the full range of my training method, I highly recommend investing in some quality tools... • 1-3 kettlebells (light, medium, heavy). Competition-style recommended. • Set of dumbbells • Set of resistance bands • Hanging bar • Gymnastics rings or TRX • Parallettes • Blocks, blankets, tennis balls
Who does your training work best for?
I got into this style of training because my old workouts were boring & burning me out. I love the challenge & variety of moving in more complex ways. I love how these workouts keep me pain-free and with minimal injuries. Most of my clients seem to feel the same way. I playfully call myself & my community "movement weirdos". We have a LOVE of movement and want to do something MORE HOLISTIC & SUSTAINABLE than the typical gym workouts. If that sounds like you, I think you'll feel right at home here! Stay weird & keep on flowing.

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