Workout of the Week: It's Complex

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At this point, I am well acquainted with the kettlebell, and have gone full swing into the wide world of complex workout routines.

Despite its name, a complex is a simple workout format where you perform back-to-back exercises with the same piece of equipment. Kettlebells are well-suited for this, because they allow a wider range of motion than dumbbells and barbells.

This “Workout of the Week” features two sets of kettlebell workout complexes. I am using a lighter kettlebell in the first set, which features upper body and full body movements. In the second set, I use a heavier weight and focus on the core and lower body.

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Complex one:

Starting with your right hand:
Five single arm rows, clean to five single arm overhead presses and five snatches.

Then switch to your left hand and do the same succession of exercises. One full set is complete when you’ve performed the complex with both hands.

Rest in between sets, and repeat this complex five times.

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Complex two:

Ten alternating arm deficit push ups, ten alternating arm swings and ten burpees to goblet squats.

Rest in between sets and repeat this complex five times.

As I mentioned in the introduction, I am using a heavier kettlebell for this complex. However, what works for me is not a universal formula. Whenever I am learning a new exercise, I start with lighter weights and master the form before increasing the weight.

Focusing on the amount of weight you’re lifting should be a secondary goal. The primary objective is ensuring that whatever weight you’re lifting, you’re lifting it well. I recommend starting with a weight that you can maintain a good range of motion with. An ideal weight is one that should allow you to do an exercise with fluidity and explosiveness.

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This concludes another “Workout of the Week” for your exercise enjoyment!

If you choose to do this routine, please let me know about your experience. And if you have any specific questions about this workout or general fitness inquiries, please reach out to me. I am always eager to hear from you!

Additionally, I am offering a personalized fitness consultancy to my paid subscribers! If you’ve been thinking about upgrading your subscription to Artfully Exercising, now’s a great time to do it!