New Kettlebell Routines
I’ve been experimenting with new kettlebell complexes lately. I’ve come up with three, actually, and they’re all good.
New Complex 1:
This complex involves a circuit of rotation of 3-2-1 sequence. The exercises involved are cleans, presses, and squats. This makes use of two kettlebells. Here’s how it goes:
3 Double cleans, 2 double presses, 1 double squat
2 Double cleans, 1 double press, 3 double squats
1 Double clean, 3 double presses, 2 double squats
This is one round. I usually do 6 of these in under 20 minutes. Just be careful on the forearms when you perform cleans; fatigue might make you smash the kettlebell on your arms and that will ultimately not be good.
New Complex 2:
This involves a ladder exercise with two kettlebells and push-ups.
2 snatches per arm, 2 double squats, 2 strict push-ups
3 snatches per arm, 3 double squats, 3 strict push-ups
4 snatches per arm, 4 double squats, 4 strict push-ups
5 snatches per arm, 5 double squats, 5 strict push-ups
Go back down starting with 5. Now the complex seems easy but after doing the whole ladder, you’d finish with 28 reps per exercise for a total of 84 reps. If we count the single snatches separately, you’d have finished 112 reps!
New Complex 3:
This last complex involves just one kettlebell. It’s a modified version of an old routine I was always doing before I had a good pair of kettlebells. It involves swings, squats, and push-ups.
5 Kettlebell swings, 5 Goblet squats, 5 Push-ups
10 Kettlebell swings, 10 Goblet squats, 10 Push-ups
15 Kettlebell swings, 15 Goblet squats, 15 Push-ups
20 Kettlebell swings, 20 Goblet squats, 20 Push-ups
Back to 15, 10, and 5. This complex is simple but very fast-paced. This is designed to burn fat at an amazingly efficient rate while also giving you a good ride for upper body strength. I find it hard to complete this in under 20 minutes so I usually stop at the 20 mark.
I also want to share this video by Pat Flynn. The video features an amazing way to torch fat with mostly swings with a little complex added.
Check it out: