Day 2 in the Kick-ass Kettlebell Series and it’s COMPLEXES!
Each complex will be approx 3 minutes duration with 45 seconds rest between each complex! Simply work through each of the exercises in the complex for the number of reps at your own pace and once you have completed all of the exercises with relevant reps, repeat until the 3 minutes is complete!
Shoulders, chest, back, core, entire lower body working!
Complex training really allows for you to work at your own pace depending on the weight you are using, your experience and co-ordination so it really is you vs you!
All you will need for this kettlebell workout is a kettlebell and your mat! You can absolutely use various weights of kettlebells and also dumbbells if you prefer! I will be using 2 kettlebells, one being 16kg and the other 10kg, however I will put on screen which weight I am using for each complex just for your reference!
Complex 1
Curl to press x5
Supine row x5
Pass under lunges x10
Complex 2
Uneven squat x10
Uneven rear step lunges x10
Swings x10
Complex 3
Rows x10
Rows x10
Walking swings x10
Complex 4
Frontal raises x10
1 1/2 sumo squats x10
1 1/2 RDL x10
Complex 5
Uneven chest press x10
Uneven chest press x10
Diamond press x10
Complex 6
Clean to press x5
Windmills x5
Single arm swing x10
Complex 7
Rear step lunges x5
Squat to press x5
1/2 staggered RDL x5
Complex 8
Staggered squat x10
Staggered swing x10
Finisher:
2 minutes
Alternating hand swings!
Try to make each transaction as smoothly as possible and manoeuvre your body to gain the biggest range of motion out of each rep!
Depending on the weight you are using, you may go at a faster pace or slower pace than me but it’s all on screen the exercises and reps!
If needs be, bend at arm slightly during RDLs to gain larger range of motion if kettlebell touching floor!
How could you not love complexes!!?
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Always ensure you warm up before any workout, here is my 5 minute recommended Warm Up Routine: https://youtu.be/c0VxUFHdYzs
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Complimentary Add-on for this Workout: https://youtu.be/r7gKGvjfyHg
Kick-ass Kettlebell Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUU1z33ILvaZf7fhkj7WUDN
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Caroline Girvan
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
