“Lucky 13” – Double Kettlebell Complex

What this double kettlebell complex lacks in the number of exercises, can be made up in volume – the number of sets/rounds you can perform.

This basic double kettlebell complex works your abs, hips, legs, upper back, shoulders, and arms. In a caloric deficit, complex can be great for fat loss.

Well-designed kettlebell complex workouts can take as little as 7 minutes a day, depending on the double kettlebell exercises you select, the number of in each set, and the number of sets per workout that you do.

Typically, you have to rest more between sets if you have more exercises in your complexes than less. The same is true if you are using a lot of reps per exercise.

Here’s double kettlebell complex details:

(Use a 10 rep max for your double kettlebell press as the basis for the weights you select for this complex.)

Double Kettlebell Clean x5

Double Kettlebell Press x5

Double Kettlebell Front Squat x5

[+] Men: 16kg-24kg

[+] Women: 8kg-16kg

[+] Sets/Rounds: 3 to 5

[+] Rest: Beginner – As necessary; Advanced – Work: Rest = 1:2*

*Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set.

ENJOY!

Comments

Post a Comment

Popular posts from this blog

The Best Kettlebell Exercise to See Visible Change

Image
A lot of people want to know what the “best” kettlebell exercise for this, that, and the next thing is.  Honestly, a lot of it depends on –  [+]  Your goals  [+]  Your exercise history  [+]  Your injury history  [+]  What you’re actually willing to do  When we look at “fundamental” human movements –  What we’re “made” to do, we see the following:  Push  Pull  Squat  Bend  Lunge  Twist  Walk  There’s probably a “best” exercise for you for each of these patterns.  Some examples:  Push – Push ups, bench press, military press  Pull – Chin ups, pull ups, rows  Squat – Goblet squat, KB squat, barbell back squat  Bend – Deadlift, KB Swing, Clean, Snatch  Lunge – Lunge, Turkish Get Up  Twist – Rotational chops & lifts, 1H Swing (anti-twist/rotation) Gait – Walk, Jog, Ruck, Run  Most traditional total body workouts – including KB workouts –  Include at least 3 or 4 of these patterns and they typically use one exercise per pattern.  But what if you don’t want to spend the “normal” amount of
Read more

Double Kettlebell Exercises — The Strong! Program

Image
There are three various training cycles within the "Strong!" program. The first is an 8 to 12-week block that trains your strength, based upon your 4 repeating maximum (RM), keeping the variety of repeatings low-- between 1 and 3-- and the variety of sets high. Rest between sets is "... as necessary ..." with the objective being "... to make each and every rep." Auto-regulation at its heart. Sounds noticeably comparable to EMOM A+A (every minute on the minute, alactic + aerobic) procedures from Strong Endurance ™, doesn't it? The second cycle trains work capacity and/or hypertrophy. It has two variations: the "Short Course" and the "Slow and Steady." The very first variation has you double your beginning volume in 4 to 6 weeks. The second, is more merciful, and spreads it out over 16 to 24 weeks. Both are created to make your old 4RM starting weight feel like a toy. However, because its objective is to develop muscle mass and/o
Read more

Double Kettlebell Complex Workout – “Clean ‘Em Up, 2.0”

Image
It’s good for general conditioning, technique refinement, fat loss, and muscle building. Here are the details for today’s double kettlebell complex workout: (Make sure you’re using a 10 rep max for your double kettlebell press.) Double Kettlebell Clean      x5 Double Kettlebell Press      x5 Double Kettlebell Snatch     x5 Double Kettlebell Front Squat   x5 [+]  Men: 16kg-24kg [+]  Women: 8kg-16kg [+]  Sets/Rounds: 2 to 4 [+]  Rest: Beginner - As necessary; Advanced - W:R=1:2* *Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set. If you’d like more double kettlebell complex workouts, visit: https://chasingstrength.com/kettlebell-workouts/ For more double kettlebell complex videos, visit: https://chasingstrength.com/10-kettlebell-complexes-to-torch-fat-and-build-muscle If you found this video helpful, please like, subscribe, and share with someone who w
Read more