The sports category has moved to a new website.

This Kettlebell Complex Will Challenge Your Whole Body

Here's the great thing about kettlebell complexes: They give you a chance to attack every single part of your body as you chain different motions (pulls, pushes, lunges, squats, and the like) together in athletic ways. Case in point: this total-body complex from trainer Jay T. Maryniak . Chest, shoulders, back, legs, coreit nails them all while jacking up your heart rate for major calorie burn, too.

This Kettlebell Complex Crushes Your Whole Body

All youll need is a pair of equal-weight kettlebells and a few square feet of floor space to pull this one off. Set both bells on the floor with the handles running vertically; youll maintain a neutral grip throughout the four-move complex. And be prepared to sweat, because this one will leave you drenched.

For the first, grab the handles, jump your feet back, perform a push-up, and jump your feet back up next to the bells, feet wider than shoulder-width, torso almost parallel to the ground. Now row the bells to your ribcage, lower them back down to the floor, and hit the third move by cleaning the kettlebells to a rack position in front of your shoulders. To finish things off, perform a thruster, a squat to an overhead press. Lower the bells back down between your feetand do it all again.

The great thing about this workout is how it forces you to attack key body movements you want in all your overall training. You're opening with a pushup, a push move, then you're following with a row, a critical exercise to offset bad posture. Then you're hammering your legs with that thruster, and getting a little shoulder work when you're pressing overhead, too.

ADVERTISEMENT

Keep your core tight through it all and battle to maintain strong wrist position. You'll run through this complex five times in each set, then rest for 1-2 minutes. Aim to do 6 to 8 sets for serious total-body burn.

Use a weight that you can shoulder-press with good form. That'll be the hardest part of this sequence, so that's how you can figure out the right load.

JOIN OUR PULSE COMMUNITY!

Unblock notifications in browser settings.
ADVERTISEMENT

Eyewitness? Submit your stories now via social or:

Email: news@pulselive.co.ke

Recommended articles

Whole stuffed chicken recipe you can make for Easter

Whole stuffed chicken recipe you can make for Easter

Understanding delay rings, how they work & safety measures when using them

Understanding delay rings, how they work & safety measures when using them

Ex-cop Linda Okello acquires 2nd lavish home in the U.S.

Ex-cop Linda Okello acquires 2nd lavish home in the U.S.

10 essential parenting tips all first-time fathers should know

10 essential parenting tips all first-time fathers should know

15 Foods That Help Improve Erections

15 Foods That Help Improve Erections

10 unique ideas to gifting car enthusiasts on their special days

10 unique ideas to gifting car enthusiasts on their special days

10 important things to consider before getting a fire extinguisher

10 important things to consider before getting a fire extinguisher

Here's why dates begin Iftar meals during Ramadhan

Here's why dates begin Iftar meals during Ramadhan

Largest frog in more than 100 years discovered in Africa

Largest frog in more than 100 years discovered in Africa

ADVERTISEMENT