Last night I decided to apply the teachings of Istan Javorek, the founder of complexes, to kettlebell training. Check out his site for some amazing fat loss and conditioning workouts.
Here is the kettlebell complex I put together:
swing x 10 reps
two handed by the horns high pull then goblet squat x 10 reps
military press x 5 reps per side
clean x 5 reps per side
rack side bend x 5 reps per side
rack lunge x 5 reps per side
I did 6 sets of this complex, resting about 2-3 minutes between sets. For the first set I used just one kettlebell to test out how hard this would be. In the case of using one kettlebell, simply do 5 reps per side then move to the next drill. For the second drill I used two kettlebells, adjusting the reps to whatever I could manage for each drill. I found that using two kettlebells made it more of a strength test and took away from the amount of time spent elevating my heart rate so for sets 3-6 I used just one kettlebell.
After 6 sets of that complex my form was breaking down so I decided to finish myself off with some simple conditioning. Two sets of max reps:
Swings to failure
Push-ups to failure
repeat cycle
If you find this too easy, then you are in pretty good shape. Simply use a heavier kettlebell, increase the reps per drill, or shorten the rest periods. Either way, the core of this workout will be sure to melt some bacon off your butt.
There are endless kettlebell complexes or circuits you can try to keep those abs poking through, check out this one I found on youtube.
I did 6 sets of this complex, resting about 2-3 minutes between sets. For the first set I used just one kettlebell to test out how hard this would be. In the case of using one kettlebell, simply do 5 reps per side then move to the next drill. For the second drill I used two kettlebells, adjusting the reps to whatever I could manage for each drill. I found that using two kettlebells made it more of a strength test and took away from the amount of time spent elevating my heart rate so for sets 3-6 I used just one kettlebell.
After 6 sets of that complex my form was breaking down so I decided to finish myself off with some simple conditioning. Two sets of max reps:
If you find this too easy, then you are in pretty good shape. Simply use a heavier kettlebell, increase the reps per drill, or shorten the rest periods. Either way, the core of this workout will be sure to melt some bacon off your butt.
There are endless kettlebell complexes or circuits you can try to keep those abs poking through, check out this one I found on youtube.
http://www.youtube.com/watch?v=odUfYCyyEzo