The 9th Soul

New Kettlebell Routines

Posted in health by Fated Blue on March 15, 2014

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:

2 Responses

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  1. VGom said, on March 17, 2014 at 11:51 am

    hi, do you still work in URC?

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