Today’s workout was a great cardio challenge i.e. very intense! I’ve been reading a lot about kettlebell complexes and they are great full body mixes and great for fat loss. You can include many different exercises in to one workout so they all flow into each other, making the session run very smoothly. I hope to challenge myself soon to a more advanced version by using two kettlebells throughout the workout instead of swapping sides. However today, swapping sides with a single Kettlebell was enough for me as I want to perfect my technique before pushing the boat out even more.
I set my Gymboss Interval Timer to run consecutive cycles of 15 seconds. The idea was to perform 5 exercises without resting on one side, rest for 30 seconds, then repeat on the other side and rest for another 30 seconds – this counts as one round, lasting 4 minutes. I then repeated this sequence for a further 2 rounds. The whole workout lasted 12 minutes.
You can obviously increase number of rounds, the rest periods etc to suit your own requirements. I wanted a short intensive workout as this suited my time-frame today.
The exercises in the single Kettlebell Complex went as follows:
- Single-handed Kettlebell Swing
- Kettlebell High-pull
- Kettlebell Clean
- Kettlebell Push-Press
- Kettlebell Reverse Lunge
Now repeat on the other side.
I really felt the burn from this complex in my grip, forearms and shoulders, but it also gave me a really intense cardio workout too. 12 minutes was plenty for me today as I was on night shift last night.
Hope you will give it a try and let me know how you get on.
See you soon