Checklist

This kettlebell and bodyweight program is designed for intermediate to advanced movers!

  • 10 unique follow-along workouts

  • Single kettlebell & bodyweight flows

  • High-intensity and mobility workouts

  • Access to private Facebook community

Course curriculum

  • 1
    Get Started
    • Instructions - Welcome Guide
    • Navigating the Program
    • Nutrition Guide
  • 2
    Joint Mobility Videos
    • 7 Minute Joint Mobility
    • 15 Minute Joint Mobility
    • Warm-Up/Cool-Down Stretching Video
    • Wrist Mobility
  • 3
    Additional Resources
    • Master the Kettlebell Fundamentals
    • Sharpen Your Bodyweight Technique
    • Advanced Movement Techniques
    • Program Outline PDF
  • 4
    Week 1
    • Monday HIIT - Beast Conditioning
    • Tuesday MOBILITY - Warrior Mobility
    • Wednesday HIIT - Warrior HIIT
    • Thursday MOBILITY - Primal Mobility
    • Friday HIIT - Primal Conditioning
  • 5
    Week 2
    • Monday HIIT - Combat HIIT
    • Tuesday MOBILITY - Move n' Groove
    • Wednesday HIIT - Ninja Conditioning
    • Thursday MOBILITY - Strong & Durable
    • Friday HIIT - Dynamic Warrior
  • 6
    Week 3
    • Monday HIIT - Beast Conditioning
    • Tuesday MOBILITY - Warrior Mobility
    • Wednesday HIIT - Warrior HIIT
    • Thursday MOBILITY - Primal Mobility
    • Friday HIIT - Primal Conditioning
  • 7
    Week 4
    • Monday HIIT - Combat HIIT
    • Tuesday MOBILITY - Move n' Groove
    • Wednesday HIIT - Ninja Conditioning
    • Thursday MOBILITY - Strong & Durable
    • Friday HIIT - Dynamic Warrior
  • 8
    Bonus Content
    • Strength Training Guide PDF
  • 9
    Share Your Experience!
    • Leave Us A Review!

Pricing options

Pay in full and save 20% with our Launch Special pricing.

FAQ

  • Are the workouts follow-along or are they just demonstration videos of exercises?

    The workouts are FULL LENGTH 40 to 60 minute long - we workout alongside you from start to finish.

  • Do I lose access to the workouts after 4 weeks?

    You have LIFETIME access to the workouts! So you can complete the program in 4 weeks or take your time or repeat the program as many times as you would like!

  • What equipment is needed for this program?

    All you need is a single kettlebell and your own bodyweight to get after it anytime and anywhere!

  • What kettlebell weight do you recommend?

    Novice Female: 4 to 8 kg kettlebell
    Novice Male: 12 to 20 kg kettlebell

    Advanced Female: 12 to 16 kg kettlebell
    Advanced Male: 16 to 24 kg kettlebell

  • Who is this program for?

    This program is designed for people with moderate to advanced experience using kettlebell training.

  • What shoes should I wear?

    We recommend wearing flat sole shoes or going barefoot. You want to feel grounded with a better connection to the floor.

  • How long is the Primal Flow Program?

    It is designed to be completed in 4 weeks. There are 10 unique workouts that you will complete while training 5 days a week.

  • Can I combine the Primal Flow Program with my current training?

    We include two different alternative calendars if you want to add in strength training days or extra rest days for people who can only train 3 days a week.

Student Reviews

  • Great Workouts!

    Jake Bronkema

    I'm not the most flexible/mobile person, but I have much better range of motion in all areas after completing 4 weeks of this program. At the same time I'm ...

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    I'm not the most flexible/mobile person, but I have much better range of motion in all areas after completing 4 weeks of this program. At the same time I'm stronger as well. I'm moving better than I have in years. Definitely helped me feel like an athlete again!

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  • Amazing and feeling great!

    kaitlyn arsenault

    After many years of only doing daily yoga, I was feeling like an overstretched rubber band and I felt like I needed something new to build strength in my bod...

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    After many years of only doing daily yoga, I was feeling like an overstretched rubber band and I felt like I needed something new to build strength in my body and around my joints. This course was exactly what I was looking for, my body feels better than ever and I can't wait to repeat it. Thank you, Francheska and Eric!!

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  • Incredible!!!

    David Suchocki

    Must have program and knowledge that incorporates one kettlebell and body weight movements. I’m glad I have lifetime access to the videos. A huge thank you t...

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    Must have program and knowledge that incorporates one kettlebell and body weight movements. I’m glad I have lifetime access to the videos. A huge thank you to Eric and Francheska for putting this together!

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  • Best Comprehensive Program

    Karli C

    This has been my second full program with Francheska and my first with Eric. Together, they have created a really comprehensive and scalable program. The exe...

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    This has been my second full program with Francheska and my first with Eric. Together, they have created a really comprehensive and scalable program. The exercises in the program and the whole program itself has so many options including a strength training component. I will most definitely repeat this program over again. The videos and demos are concisely done. I couldn't have asked for a better bang for my buck and cannot wait for the next program.

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  • Amazing!!

    Jen Kirsteins

    I can’t say enough about this program...it kept me engaged, challenged and having so much fun- I was excited to keep coming back day after day! Coach Franch...

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    I can’t say enough about this program...it kept me engaged, challenged and having so much fun- I was excited to keep coming back day after day! Coach Francheska and coach Eric are a power team! Their synergy and energy is amazing and they are super supportive. They are incredibly technical and mindful with their movements. I appreciate all of the instructional material and fundamentals for the movements. It’s the perfect balance of strength and mobility and effort and recovery.

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  • New outlook

    jeremy burrell

    I absolutely loved this program. It was new refreshing and brought so much more life and understanding into my world. During this time I was up every morning...

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    I absolutely loved this program. It was new refreshing and brought so much more life and understanding into my world. During this time I was up every morning 6:45 sharp. I have never been so consistent with any program before this one. I feel the movements felt so natural and controlled. Before this program I had no idea was primal movement was. It’s almost like meeting a New best friend. Throughout this 4 week program I have changed so many habits from eating, to consistency. Even reaching a point of enjoying the ass whoopin lol. I will def continue to work to be the best I can be and feel the best I can feel through movement. This program has been so much more for me than working out. I lost a family member shortly before starting this so I was falling in a funk. This shined some much needed light on my world. I just have to thank you both from the bottom of my heart.. I’ll be back for more programs in the future, I loved working with you guys. I look forward to more contest and programs in the future. Please please please make a part 2 to this primal program!

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  • Primal Flow Review

    Blake Heath

    Awesome program. Loved doing the workouts with the videos. For me I needed to see the moves done before I could attempt them. I was surprised at how hard a...

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    Awesome program. Loved doing the workouts with the videos. For me I needed to see the moves done before I could attempt them. I was surprised at how hard a lot of these workouts were. 2 suggestions. 1- have the workouts with explanations/pictures so if someone plans to continue using this workout it can be found in this format 2- make the program longer. I feel like 4 weeks is not enough time to see results.

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  • Primal Flow Challenge

    Anthony Perez

    I loved every aspect of this challenge, for starters Francheska & Eric were very informative on what was to be expected from this challenge & very de...

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    I loved every aspect of this challenge, for starters Francheska & Eric were very informative on what was to be expected from this challenge & very detail oriented to each session. What I learned from this primal/animal flow practice was where my body can & did improve in being more durable & also in strength. Some movements were extremely hard at the beginning, now there just hard, but I know with practice & discipline I can not just make it easy but have way more fun with it. Each day I knew I was gonna have a good time, a good laugh & a good sweat, every session was worth the work I put into it. The added bonus to all this is the Primal Warriors Facebook group, so supportive & so much respect was shown for all participants, this group truly inspired me to push harder for them. In conclusion thank you Francheska & Eric for enlightening me on this practice & journey in which I will continue on, hope to make you guys proud thank you coaches. Much love & respect. Anthony Perez

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  • The best and most fun way to build full body strength

    Brandon Chong

    I've been a long time fan of Primal since I got to train at the Onnit gym in Austin back in 2016. Him and Francheska are a powerhouse coaching team, that mad...

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    I've been a long time fan of Primal since I got to train at the Onnit gym in Austin back in 2016. Him and Francheska are a powerhouse coaching team, that made every workout fun, different and dynamic. After an extended period of relaxed diet and (lack of) fitness coming off of the holidays in 2020, I needed a way to prep my body before starting to train for a half ironman. I didn't know what to do until I saw this program being offered. I can honestly say I've never felt more well-rounded strength throughout my whole body before. My runs, hikes, and bikes have all improved from this Primal Flow Challenge, and I plan on continuing these workouts throughout my training. Thanks Francheska and Primal...Here's to keeping it juicyyyyy and smoooooth from here on out.

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  • Fun and Challenging!

    Elizabeth Blessing

    Fun and challenging! I look forward to more workouts like this from you two.

    Fun and challenging! I look forward to more workouts like this from you two.

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  • The best!!

    Frida Flores

    This was a great (actually, the best out there) program and I highly recommend! ❤️

    This was a great (actually, the best out there) program and I highly recommend! ❤️

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  • 5/5 no doubt

    Alex Callanan

    This challenge was everything I expected and more. Kettlebells, bodyweight, mobility, decompression, & HIIT all wrapped into one. Eric and Francheska are...

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    This challenge was everything I expected and more. Kettlebells, bodyweight, mobility, decompression, & HIIT all wrapped into one. Eric and Francheska are both such great trainers. Their energy, verbal cues, demonstration, and overall demeanor made the workouts engaging & challenging but still super fun so they flew by. I'd recommend this program to anyone who's interested & willing to put in the effort.

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