We are doing something a little different this week with a Kettlebell Complex Progression. The idea is at the end of the workout you will be performing a combination (complex) of all the moves done leading up to it. We will start with the basic exercises then string them together into one complex movement.
The Workout
Complete 4 Rounds,
30 Seconds Work/30 Seconds Rest,
for each exercise before moving to the next exercise.
Kettlebell Hand to Hand Swings
Alternating Kettlebell Snatches
Overhead Reverse Lunges
(alternate legs every round)
Finally, Complete 6 Rounds,
45 Seconds Work/30 Seconds Rest
Alternating Kettlebell Complex
Single Arm KB Swing, KB Snatch, KB Overhead Reverse Lunge, Hand to Hand Swing
How to Perform this Kettlebell Complex Progression
By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, watch the video below or ask a coach.
We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.
Are you ready for this? Grab a medium weight Kettlebell, (I used an 18 KG for the video). Set your workout timer for intervals, 4 Rounds, 30 seconds work, 30 seconds rest.
Kettlebell Swings
You will start by performing 4 rounds of kettlebell hand to hand swings. When you complete that take a short break, reset your timer and get ready for the next exercise.
The hand to hand swing is just like the single arm kettlebell swing, except that you change hands at the top of the swing.
Alternating Kettlebell Snatches
Start your timer and begin alternating kettlebell snatches. Snatch the kettlebell overhead with one arm, return it to the ground. Switch hands and repeat. Continue for 4 rounds, 30 seconds work/30 seconds rest.
Once the 4 rounds are complete, take a short rest and reset your timer for the next exercise.
Overhead Reverse KB Lunges
Start your timer for this round of overhead reverse KB lunges. This round is a little different than the others. Each work period you will only work one side, alternating sides every new work period.
Snatch the kettlebell overhead, then while supporting it overhead perform a reverse lunge, dropping the leg on the same side as the raised kettlebell to the rear, lowering yourself to a lunge, then returning the upright standing position. You will end up performing 2 rounds on the left side and 2 rounds on the right side.
Once you complete all 4 rounds take a short break and get ready for the Kettlebell Complex.
Alternating Kettlebell Complex
This is where it gets fun. Reset your fitness timer for 6 rounds, 45 seconds work and 30 seconds rest.
The idea here is to move in a continuous flow for the entire work time. The complex of movements is made up of: 1 Single Arm Kettlebell Swing, 1 Kettlebell Snatch, 1 kettlebell Overhead Reverse Lunge, and transition to the other hand with 1 Hand to Hand Kettlebell Swing. Continue by repeating the complex on the other side, alternating back and forth for the entire 45 seconds. Now here is a little catch for the next round, start with the side opposite of the side you finished on. For example, if you ended the round working the right side of your body, you will start the next round with the left side.
Watch the demonstration video below to see these moves performed.
Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.
Demonstrations Video
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