Kettlebell Complex Atos 2.0
Yoooo, sup man. Welcome back to the Ol' blog. Today we'll be talking about the trusty kettlebell complex (AGAIN) to save-time... while getting in a quality workout.
If you're tired of swings and getups (easy, E-A-S-Y... they're great for setting a solid foundation... but once you learn the basics... it's time to expand your skill set a little) and looking for a quick and deadly-effective kettlebell workout.
Then this quick single kettlebell complex should quench your thirst.
It's part of our Quick Kettlebell Workout Series to help men get in shape anytime, anywhere in ~45 minutes (or less) per week.
Check it out 👇🏾
Kettlebell Complex Atos 2.0
If you want the full program of this kettlebell complex and 8 more results-getting quick kettlebell workouts... I hear it's better than more programs men PAY for.
>>> Download my FREE eBook Kettlebell Workout Snacks here.
hec g.
The Layout
SQ x 4
SN x 6
VPP x 5
SQ x 6
SW x 6
27 total number of lifts (∑27NL).
Rest 90 seconds before starting the next set.
Complete 4 total sets.
A Quick Note...
This's a single kettlebell complex so there's a few way's to skin this cat depending on your skill and strength level.
Option #1: Beginner
Perform all the reps on your non-dominant side first. This competes one set. Followed by the prescribed rest periods and complete the next set on your dominant side to complete the second set.
This minimizes lactate build up allowing you to build your strength endurance one day at a time. It also shortens the session improving your focus and consistency.
Option #2: Intermediate
Perform all reps on your non-dominant side first, park the bell for a brief moment and then complete the same reps on your dominant side. This is the next natural progression... a little more acidic. Prepping you for...
Option #3: Advanced
Perform all reps on your non-dominant side first, without rest, swing switch to your dominant side and finish the set. The prolonged tension elevates muscle damage and increases your potential for muscle growth.
Not to mention...
the added benefit of strength endurance 😃.
Enjoy!
hec g.
P.S. If you're a pretty busy guy... and looking for a structured system that takes the guess workout out of what kettlebell exercises you should be following to build...
... a strong and capable body so you can be more active with your kids and not slave to a gym.
This program has helped 263 men you do just that in about 33.5 minutes per week.