This workout is a good demonstration of how you can take awesome kettlebell complexes from our book and mix and match them to create a completely different workout.
The workout is:
Warm-up
2 minutes:
- Bodyweight squat
- Hip hinge
- Alternating reverse lunge
6 minutes:
- Half UKC
- Halo
The UKC combo as explained in the book Kettlebell Complexes Made Simple:
- Deadlift
- Hang clean
- Clean
- Swing
- Snatch
- Press
Half is with one bell whereas the original UKC combo is performed with double kettlebells.
2 minutes of rest
Cardio
The Pace Maker x 2
- 30 seconds swing
- 30 seconds swing
- 30 seconds snatch
- 30 seconds snatch
- 30 seconds overhead reverse lunge
- 30 seconds overhead reverse lunge
Total 6 minutes
2 minutes of rest
Strength
Double kettlebell work and part of The Asgard Strength Complex.
- Curl
- Press
- Row
- Push up
8 minutes
4 minutes of rest
10 mins for 3 attempts max total double bell snatch
The alternatives for this workout are as follows:
- UKC
- Replace the snatch with clean and push press
- The Pace Maker
- Replace full snatches with half snatches or clean and push press
- Replace overhead reverse lunge with racked reverse lunges
- Strength
- Replace double bell work with single and repeat the sequence on both sides
- Power
- Replace double bell work with single and repeat the sequence on both sides
Check out our shop if you’re after more kettlebell workouts, whether as a streaming video, DVD, Blu-ray, course, book, we also have shirts, hoodies, starter kits, and much more. Basically anything you need to learn and work out with kettlebells.
