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Kettlebell Complexes

By 26th June 2016Exercise

Kettlebell complexes! Quite possibly one of the most effective conditioning and fat loss tools you have available within your typical commercial gym set-up. Complexes have roots in Romania, whereas the kettlebell hails from Russia. Now these two countries know how to condition some serious athletes, so when both of their offerings are combined, the result is just astounding.

Kettlebell complexes

Simply grab a kettlebell, find yourself some space and perform a series of exercises back to back without putting your kettlebell down. They offer the unique opportunity to combine resistance based work with cardio, causing a hefty amount of metabolic damage. This damage is reflected in the elevated excess post-exercise oxygen consumption (EPOC) levels, potentially giving a 48-hour afterburn effect! Remember sometimes it’s not about the amount of calories you expend during your session, but rather the amount you keep on burning between sessions. Perform one of the selected complexes below at the end of your current workout as a metabolic finisher, or on its own as a quick 10-15 minute blast if you’re tight for time.

Beginner Complex
1A: KB goblet squat
1B: KB curl to press*
1C: KB swing

Perform each exercise for 30 seconds. Rest 60-90 seconds before repeating complex for 3-4 total rounds.

Intermediate Complex
1A: KB swing
1B: KB high pull
1C: KB goblet squat
1D: KB curl to press*

Perform each exercise for 30 seconds. Rest 60 seconds before repeating complex for 3-4 total rounds.

Advanced Complex
1A: KB swing
1B: KB snatch (left arm)*
1C: KB snatch (right arm)
1D: KB goblet squat
1E: KB high pull

Perform each exercise for 30 seconds. Rest 60 seconds before repeating complex for 3-4 total rounds.

*On a final note when selecting your weight, choose a resistance that you feel you could perform 30 seconds of this exercise for. The reason I’ve selected these exercises is because they are the hardest to perform of the complex.

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