What’s a workout that works your entire body, uses little space, challenges your heart and lungs, and requires just one piece of equipment? The answer is simple: a complex.
A complex is a circuit of exercises, all performed using the same implement, without stopping between moves. It allows you to complete a ton of work almost anywhere in a short time.
Move by move, a complex isn’t usually difficult — most regular exercisers can perform a squat, a row, a lunge, and an overhead press, for example, without much fuss. But executing the moves back-to-back changes the game: Now you’re challenging your work capacity, or your ability to do multiple athletic movements with good form in a compressed time frame. That’s a daunting proposition that requires a level of fitness and fortitude rivaling what’s required for races or sporting events.
The following complex uses one of the most versatile pieces of equipment you can find: a kettlebell. These rounded hunks of iron, fitted with an ergonomic handle, offer almost infinite possibilities for the workout aficionado. You can press them, pull them, swing them. You can hold them in one hand or two. You can squat or lunge with them, stand up or lie down with them.
So grab a bell, claim a mat-size plot of floor space, and get ready to sweat.
Instructions
- Choose a kettlebell that you can press overhead 12 times with each hand.
- Perform all movements listed below in order, completing six reps for unilateral (single-sided) movements and 12 reps for bilateral (two-sided) movements.
- Flow efficiently from one move to the next as directed.
- Do the entire sequence one to six times, resting for 60 seconds between rounds.
This workout is not intended to be a slow grind with rest included in each round. The goal is to complete the full sequence without stopping, so let that be your limiting factor. For instance, if in round four you find yourself needing to stop to rest midway through the sequence, consider that a sign to call it.
1. Single-Arm Lawnmower Row (Left Side)
Perform 6 reps.
Full Instructions
Single-Arm Bent-Over Row (Left Side)
- Stand with your feet about two shoulder widths apart, with the kettlebell on the floor near your right foot. Turn your right foot outward and bend your right knee slightly.
- Keeping your back flat, lean to your right, supporting yourself on your right knee.
- With your left hand, grab hold of the kettlebell using an overhand grip.
- Maintaining a flat back, lift the kettlebell slightly off the floor. This is your starting position.
- Keeping your left elbow close to your body, pull the kettlebell upward.
- Slowly reverse the movement, returning to the starting position.
Transition to the Single-Arm Elevated Push-Up:
→ Place the kettlebell on its side (its handle touching the floor) near your right foot.
2. Single-Arm Elevated Push-Up Right to Left Side
Perform 6 reps each side.
Full Instructions
Single-Arm Elevated Pushup (Right Side)
- Assume a pushup position with your right hand resting on top of the kettlebell: left hand and the balls of your feet on the floor, both hands and feet slightly wider than shoulder width apart, lower back in its natural arch, and your body straight from the crown of your head to your heels. This is your starting position.
- Slowly bend your arms and retract your shoulder blades, lowering your chest as close to the floor as possible.
- Return to the starting position with control.
- Too tough? Perform the same move with your knees on the floor, maintaining a straight line from your knees to the crown of your head.
Transition
- Shift your body (or the kettlebell) so that the kettlebell is resting near your left hand.
Single-Arm Elevated Pushup (Left Side)
- Repeat the Single-Arm Elevated Pushup movement, this time with your left hand elevated on the kettlebell.
Transition to the Single-Arm Lawnmower Row:
→ Stand, assuming the starting position for the Single-Arm Bent-Over Row. The kettlebell will already be correctly placed near your left foot, though it will need to be returned to its proper upright position.
3. Single-Arm Lawnmower Row (Right Side)
Perform 6 reps.
Full Instructions
- Repeat the Single-Arm Bent-Over Row, this time with your right hand lifting the kettlebell.
Transition to the Romanian Deadlift:
→ Stand upright with your feet parallel and shoulder width apart, holding the kettlebell with both hands, using an overhand grip, arms extended long in front of you.
4. Romanian Deadlift
Perform 12 reps.
Full Instructions
- Keeping your lower back in its natural arch, your knees slightly bent, and the kettlebell close to your legs, fold forward at your hip joint until you feel a deep stretch in your hamstrings.
- Slowly reverse the move and return to the starting position.
Transition to the Two-Arm Kettlebell Swing:
→ Widen your stance by about a foot’s width on either side and position the kettlebell on the floor about one foot in front of you.
5. Two-Arm Swing
Perform 12 reps.
Full Instructions
- Keeping your lower back in its natural arch and your knees slightly bent, swing the kettlebell backward between your legs, folding forward at the hip joints about 45 degrees, and allowing your forearms to contact your inner thighs.
- Keeping your arms and shoulders relaxed, quickly drive your hips forward, propelling the kettlebell forward and up to about shoulder height.
- Allow the weight to swing down and back through your legs, and repeat the movement, swinging the weight continuously forward and up, then back through your legs without stopping, maintaining a flat back throughout the movement.
Transition to a Goblet Reverse Lunge:
→ Take an overhand grip on the kettlebell’s “horns” (the sides of the handle nearest the central weight) and assume a shoulder-width, parallel stance.
→ Lift the weight upward so the handle is just below your chin and your elbows are tight to your sides.
6. Goblet Reverse Lunge Left to Right Side
Perform 6 reps, stepping back with your right leg, before performing 6 reps stepping back with your left.
Full Instructions
- Standing upright, pull the kettlebell firmly to your chest. This is your starting position.
- Maintaining an upright posture, step your right foot two to three feet directly backward, placing the ball of your foot on the floor.
- Bend at your hips and knees until your right knee is hovering an inch or so above the floor.
- Rise and return to the starting position.
Transition to the Squat with a One-Arm Press on the Right Side:
→ From the goblet position, shift the kettlebell into your right hand, holding the handle at shoulder height with an overhand grip. The bell should be touching the outside of your right forearm.
7. Squat to One-Arm Press (Right Side)
Perform 6 reps.
Full Instructions
- Keep your lower back in its natural arch, and your torso as upright as possible, drop into a low squat.
- Rise and press the kettlebell to arm’s length overhead.
- Lower the weight back to shoulder height and repeat the move for a total of six reps.
Transition to a Single-Arm Swing:
→ Lower the weight to arm’s length in front of you with your palm facing your body.
→ Step your feet outward until they are slightly wider than shoulder width apart.
8. Single-Arm Swing Right to Left Side
Perform 6 reps each side.
Full Instructions
- Keeping your lower back in its natural arch and your knees slightly bent, swing the kettlebell backward between your legs, folding forward at the hip joints about 45 degrees, and allowing your right forearm to contact your inner thigh.
- Keeping your right arm and shoulder relaxed, quickly drive your hips forward, propelling the kettlebell forward and up to about shoulder height.
- Allow the weight to swing down and back through your legs, and repeat the movement, swinging the weight continuously forward and up, then back through your legs without stopping. Maintain a tight core throughout the move, and do not rotate or bend your torso to either side.
Transition
- Switch the bell from your right hand to your left.
Single-Arm Swing (Left Side)
- Repeat the Single-Arm Swing movement, this time with the bell in your left hand.
Transition to the Squat with Press With the Left Arm:
→ Lift or swing the bell to shoulder height, with the bell touching the outside of your left forearm.
9. Squat to One-Arm Press (Left Side)
Perform 6 reps.
Full Instructions
- Repeat the Squat to One-Arm Press movement, this time with the bell in your left hand.
- Perform six reps.
Final Transition:
→ Lower the bell to the floor with control.
⊕ Rest for 60 seconds.
⊗ Repeat the full sequence for up to six rounds.
Watch the Full Complex
Note: Please perform the recommended number of reps for each move. Six reps for unilateral (single-sided) movements and 12 reps for bilateral (two-sided) movements.
This Post Has 0 Comments