We all know time is a precious commodity that we seem to never have enough of. The demands of our work, social, family, and personal life are all important priorities that we need to juggle and finding the time to fit fitness in sometimes becomes a challenge for us. But, we don’t need to spend hours upon hours in the gym to reap the benefits and progress that we’re looking for. Effective workouts boil down to prioritizing movements and exercises that give us the most bang for our buck while emphasizing key aspects of our routine that address the problems we’d like to solve for (i.e. weight loss, improved mobility, greater strength, etc.).
With one tool, you can accomplish everything you’re looking for without traveling too much around the gym…the kettlebell. The kettlebell is the perfect tool for moving from one exercise to another in what we call “a complex.” A kettlebell complex is a great way to accomplish a lot in a shorter amount of time. Since you can take one kettlebell and move from one exercise to another in a quick and seamless fashion, you’re able to maximize your time and efficiency with your workouts. No mater what your goal may be, the kettlebell complex can help you build for whatever your goal is. Is your goal to build muscle? Go heavier in weight with your movements. Is your goal endurance? Go lighter in weight and increase your reps or time with each movement. Do you want to build more mobility? Increase the time under tension during your movements by slowing down and exploring deeper ranges of motion with as much control as possible.
Here is an example that you could use to build muscle, burn fat, and improve mobility all in 30 minutes:
Kettlebell Complex (15 minutes)
Perform this complex for 5 rounds, resting 60 seconds between rounds. Use a weight that is challenging but that you can control and perform movements with a high degree of proficiency. Perform all exercises back-to-back without setting the kettlebell down.
- Kettlebell Swings
- Reps: 10
- Focus: Explosive hip drive and core engagement.
- Kettlebell Clean and Press (Each Arm)
- Reps: 6 per arm
- Focus: Clean the kettlebell to the rack position, then press overhead. Keep your core tight.
- Goblet Squats
- Reps: 10
- Focus: Hold the kettlebell close to your chest, keeping your torso upright.
Conditioning Circuit (10 minutes)
Perform the following as an AMRAP (As Many Rounds As Possible) in 10 minutes:
Focus: Keep your feet off the ground for added intensity.
Kettlebell Snatch (Each Arm)
Reps: 5 per arm
Focus: Explosive power from the hips and smooth transition overhead.
Burpees Over Kettlebell
Reps: 6
Focus: Perform a burpee, then hop laterally over the kettlebell.
Kettlebell Thrusters (Squat + Press)
Reps: 8
Focus: Combine a squat and overhead press for a full-body burn.
Kettlebell Russian Twists
Reps: 20 (10 per side)
