This workout is consider a “Complex Workout”.
A complex is where you pick up a kettlebell,barbell or dumbbell perform several reps of an exercise with it, then move right into another exercise, then another, and another, and maybe one or two more.
The first time I remember doing a complex conditioning? Well that was the time I realized how quickly 90 second go by! I looked at the clock just when Nikki asked me “are you ready”? What? that’s all the break I get? But..I am..still…out of …FINE! I am ready!
It’s brutal. But guess what else? It’s also brutally effective for fat loss and improving your overall strength!
The thing is, you cannot lollygag – you know, break for water, check your arms or butt in the mirror…you got to hassle!It requires focus, discipline, hard work, and quite possibly a touch of the crazies 😉
Today Nik is sharing her “Go To KB Complex Workout”
On round one, perform 10 reps of each exercise, moving from one exercise to the next, never letting go of the kettlebell, never resting. Remember, you’ll finish all ten reps of each exercise before moving to the next one.
1. KB Two-handed Swing 10x
2. KB Single hand Clean 5/side
Notice the position of the hand on the KB, make sure you got the right grip and you will reduce your risk of wrist injury and enjoy your training more.
3. KB Sumo Deadlift High Pull 10x
4. KB Goblet Thrusters 10x
5. KB Tactical Lunge 5/side
Rest 90 seconds after the first circuit, then perform 9 reps of each in the next circuit; rest 90 seconds, 8 reps of each; rest 90 seconds, 7 reps of each; rest 90 seconds, 6 reps of each; rest 90 seconds, and then do 5 rep of each.
The entire workout should take about 12-15 minutes, not including the time you are catching your breath on the floor 🙂
Try this complex this week. Just add it to your “off” days or cardio-only days. This in my books is the best way to get your conditioning in!
Dedicated to your health and well-being