Welcome to Episode 9 of the Bloom to Fit Workout of the Week series.
We’ve got another great kettlebell complex to tackle this week and I’m on a mission to show you that one single lonely rep can be more than enough volume to offer a hefty does of stimulation.
Again, I encourage you to use a modified version (either a regression or progression) if you need to. Challenge your limits but always make sure you’re listening to your body and acting accordingly.
B2F Workout of the Week Episode 9: One Rep Kettlebell Complex
Total time estimate to complete the workout: 25 minutes
What You’ll Need:
For this workout, you’ll need two kettlebells (same size), a timer, and a bit of space.
Before your workout:
It is essential that you do a proper warm-up before you start the workout. This will prep your body for the intense nature of the metabolic workout. Your warm-up should consist of the following
- A few minutes of light aerobic activity,
- Corrective stretches (optional),
- A series of mobility movements.
For details on how to structure a good warm-up, see the Perfect Warm-up Series.
This week’s workout is the One Rep Kettlebell Complex.
Set your timer to 10 minutes and continuously perform one repetition of each of the following kettlebell exercises (in this order): double kettlebell swing, double kettlebell clean, double kettlebell press, double kettlebell squat, double kettlebell sumo deadlift, push up (on the kettlebells).
The sequence would look like this:
- 1 X 2KB swing
- 1 X 2KB clean
- 1 X 2KB press
- 1 X 2KB squat
- 1 X 2KB sumo deadlift
- 1 X 2KB push up
Your goal is to complete as many total repetitions in the 10 minutes you have. If you need to rest, do so, but the timer does not stop until all your reps are complete. Obviously, the less you rest, the better time you’ll get. Make sure to use stupendous form on each repetition and record your time somewhere when you’re done for future reference.
Here’s what the workout looks like:
Click play to watch the video.
After your workout
When your timer is done, start your cool-down session.
DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.
Important muscles to be stretched for this specific workout: hamstrings, quads, calves, glutes, hip flexors, lower back.
Progressions and Regressions
There are a number of ways you can make this workout harder or easier, depending on your current fitness level and limitations.
Here are ways you can make the workout easier:
- Use a set of lighter kettlebells,
- Cut down your workout to 5 minutes total,
- Take a short break in between each set of exercises,
- Do the workout with one kettlebell, but make sure to cover both sides (i.e. left and right arm press); do regular push-ups instead of push-ups on kettlebells and do a regular kettlebell deadlift instead of a sumo deadlift.
Here are ways you can make the workout more challenging:
- Use a heavier set of kettlebells,
- Extend the workout to 15-20 minutes,
- Do not take any breaks in between your sets.
Double kettlebell complexes are slowly becoming my absolute favorite workouts. The combination of strength, cardio, and mental focus that is offered in this short burst of activity is simply incredible. Even as little as one rep of a few different exercises can offer some amazing returns. The only thing about this workout I would change is the order of exercises. Or perhaps I would get rid of the push-ups due to the time lost setting it up every time.
Download the PDF
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I hope you guys enjoy the workout. If you have any questions about it, please don’t hesitate to ask in the comment section below. Also, once you try it, please do me a favor and leave your feedback below!