5 Kettlebell Complexes For Total-Body Strength

By: Josh Proch, CSCS, PN1

Complex #1

  • Double Swings x5
  • Double Cleans x5
  • SeeSaw Press x5
  • Gorilla Row x5
    • 5 Rounds

Complex #2

  • KB Swing x30s
  • KB Alt Clean x30s
  • KB Goblet Squat x30s
  • KB Push Press (R) x30s
  • KB Push Press (L) x30s
    • Repeat 5x

Complex #3

  • SA Swings x5
  • SA Cleans x5
  • SA Squats x5
  • SA Press x5
    • Repeat on opposite side.
    • Rest 60s and repeat 3x

Complex #4

  • TGU – up (Right)
  • Windmill (Right)
  • Singe Arm Overhead Press (Right)
  • Hand to Hand Exchange
  • Single Arm Overhead Press (Left)
  • Windmill (Left)
  • TGU – down (Left)
    • Repeat back up and over, that one rep.
    • Go for 4-5 sets of 2 reps.

Complex #5

  • Single Arm Deadlift x5
  • Single Arm Row x5
  • Single Arm Clean x5
  • Single Arm Overhead Press x5
    • Repeat on opposite side
    • Repeat for 5 rounds continuously

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