Quick Single Kettlebell Complex
Sup dude.
If you're looking for a quick and effective workout because you're stressed for time, then this quick single kettlebell complex will do the trick. This episode is part of our Quick Kettlebell Workout Series to help men get in shape anytime, anywhere in less than 1 hour per week.
Quick Single Kettlebell Complex: Atos
The Layout
Pretty simple and straight forward. All you need is one kettlebell.
Beginners: 16kg
Intermediate: 20kg
Advanced: 24kg
Mutants: 32kg
CL x 4
MP x 4
SQ x 4
SW x 4
SQ x 4
Complete all the reps of each exercise to = 1 set complete.
Today, complete 4 total sets.
Enjoy!
Hec G.
P.S. If you're a pretty busy guy... but want to take your kettlebell complex training to the next level, this program will help you do just that in about 33.5 minutes per week.
Hello.
First of all, I would like to express my gratitude for the access you have provided to your free book Kettlebell Workout Snacks. I would like to ask if there is a technical error in the Atos 1 and Atos 2 programs, since in the book I have, I see that the first training option is for weeks 1 and 4, and the second for weeks 2 and 3. Thus, the first and last weeks you do the lighter training, and the second and third weeks the heavier training. Shouldn’t they alternate, i.e. the first training option should be for weeks 1 and 3, and the second for weeks 2 and 4. Which would mean an easy week-hard week-easy week-hard week.
Maybe you have a reason to do it that way and it is not a mistake.
Greetings and be healthy and strong.
Dydo,
You’re correct. The plans are written this way (weeks 1 and 3, 2 and 4) for two reasons. 1.) To alternate volume so you’re not completing the same reps and sets in two consecutive weeks and 2.) As a “test/retest.” So you can evaluate your performance” week 3 compared to week 1 and week 4 compared to week 2. Does this answer your question? Let us know how everything turns out for you. Are you currently a member of our private kettlebell community? If not, you can join (for free) here.
Thanks for the timely response.
I apologize for the fact that English is not my native language, but I did not understand what I was right about. The book says that the workout for week 1 is repeated in week 4, and the workout for week 2 is repeated in week 3. This is what puzzled me and I thought it was a technical error. In your other programs, it is as you say about the alternation of weeks, i.e. the first workout for week 1 will be performed again in week 3, and the workout for week 2 will be repeated in week 4. Is this the right approach for Athos as well. Week 1 and Week 3, Week 2 and week 4.
Otherwise, I have more time and desire to train, but at the same time, although Athos has a short workout, I really liked it and last month I completed the first week’s workout as a trial. Now I have decided to complete Athos 1 and Athos 2 to the end. What weight do you recommend. For example, I can clean and press KB20 for about 10 reps without failure and hard with KB24 for 5 reps. But I started Athos 1 with KB16 because I think that with KB20 I will have a hard time handling this complex. I did not rest between the left and right sides. If I first perform Athos 1 and Athos 2 with KB16, and then with KB20, that is 16 weeks of guaranteed training. And if I improve a lot, maybe another 8 weeks with KB24.
I am currently losing weight and this might be an excellent choice for me.
I am almost 52 years old.
That is the correct approach for Atos 1 and 2.0. As far as a recommended weight, you’re definitely taking the right approach. Round 1 with 16kg. Then repeating with 20kg. When you can get 24kg to a 10RM, then you can attempt again with 24kg. If you have more questions send them too: [email protected] Have a great week!