The 9th Soul

Fat Burning “Fibonacci” Kettlebell Complex

Posted in health, youtube shows by Fated Blue on June 1, 2014

I wanted to spice things up on my weekends so I decided to invent my own little complex based on the ever popular(?) Fibonacci Sequence earlier today.

I take this inspiration from Pat Flynn’s Sequential Dismay. There are two versions of this as of this writing and below are the official videos. Note how Pat uses snatches and his friend uses the one from the blog.

 

 

Bonus: Pat Flynn’s Sequential dismay (both versions) using two kettlebells performed by this guy.

 

 

Mine was very different. I wanted to incorporate last week’s KB Burpee into a strength type of KB workout. To cut to the chase, it went like this:

1 x double clean, 1 x double press, 1 x KB Burpee

1 x double clean, 1 x double press, 1 x KB Burpee

2 x double clean, 2 x double press, 2 x KB Burpee

3 x double clean, 3 x double press, 3 x KB Burpee

5 x double clean, 5 x double press, 5 x KB Burpee

Then reverse it back down to 1. This was all done using a pair of 24kg kettlebells. I dare you to go up until 8 without resting. If you can do it then props to you but beginners should attempt to finish the recommended reps above.

As you can see, it covers a pretty good ratio of upper body strength as well as adding a ballistic resistance cardio workout that covers a good portion of the lower body. Well burpees were designed to be a full body workout but KB burpees puts emphasis on leg power since there is added resistance right before the jump.

There’s also KB push up integrated too with the burpee which is also a pretty mean version of your average push-up if you’re gunning for more muscle coverage on your chest and shoulders. Just be mindful of the landing, though, since the it can take its toll on your knees if you don’t hinge right. Yes, I recommend a hinge because you don’t have to bend your knees much when doing a KB Burpee. Too much knee bending after a jump (with weights specially) may cause serious injury.

Quite frankly, this workout may only take you roughly 10-15 minutes TOPS. If you go beyond 15 minutes then you are resting too much or if you finish too early it’s either you’re strong or your KBs are too light. If you want to add difficulty, add double front squats. It would definitely take a lot of rest time but it’s a pretty good upgrade if you ask me.

2 Responses

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  1. twopood said, on June 3, 2014 at 8:04 pm

    Haha nice one. You also get a mental workout as you try to calculate fibonacci on each set. Those burpees are guaranteed to burn!

  2. […] I’ve done a Fibonacci Complex before but this one simply takes the cake for being the toughest complex I’ve ever created (for a pair of 24 kg; for a pair of 32 kg, that’s another question) and I’m naming it the Fibonnaci Fat Burner 2.0 based on the infamous Fibonacci sequence. […]


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