With today’s workout, we get the best of both worlds – a kettlebell complex AND density training!
A complex is, quite simply, a series of exercises completed successively and uninterruptedly.
Kettlebells are a great tool for complexes, because the nature of the implement makes it easy to “flow” through a series of multiple exercises.
Density training is where you simply focus on increasing VOLUME (how many sets / reps you perform in a given workout) and / or DURATION (the length of time your workout lasts). There are different ways you can set it up – but for this workout, the time will stay the same (10 minutes), and you will simply try to increase volume (the number of sets you complete, total) in that time, each time you do the workout.
The set up is simple. The workout is brutal. But the fat loss and total body conditioning results will be out of this world!
Single Density Kettlebell Complex
in the style of the Kettlebell Challenge Workouts program
Set your timer for 10 minutes.
Grab a kettlebell you can press for about 5 reps.
Start by doing the follow sequence on the right side (i.e. – complete all reps on your right side continuously, smoothly transitioning from one to the next, without setting the kettlebell down):
2 rack squats
3 one arm swings
Repeat on the left side.
Rest as needed, and get as many rounds as you can in 10 minutes.
Again, the time will stay the same (10 minutes), and you will simply strive to increase volume (the number of sets you complete, total), each time you do the workout.
Give it a go, let me know how you do.
And keep training hard! –
– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
Author, Kettlebell Challenge Workouts
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