A complex exercise combines two or more exercises into a sequence. Complex exercises, often simply referred to as complexes, are an effective way of getting a lot of exercise done it a short period of time. Complexes are effective fat burners and also place a significant demand on your cardiovascular system -- your heart and lungs -- resulting in improved aerobic fitness. Complexes can consist of body weight, barbell, dumbbell or kettlebell exercises.
Squat, Curl and Press
The squat, curl and press complex conditions your legs, arms and shoulders. Stand with your feet shoulder-width apart. Hold a kettlebell in each hand with your arms by your sides at the starting position. Push your butt back, bend your knees and lower the kettlebells to within one inch of the floor. Extend your legs and stand back up. Bend your elbows and curl the kettlebells up to your shoulders; this action uses your biceps. Press the kettlebells directly overhead to arms' length to target your triceps and shoulders. Lower the kettlebells back down to your shoulders and then all the way back to the outside of your legs. This constitutes one repetition. Continue for the desired number of repetitions. You can make this exercise more demanding on your abs by using one kettlebell at a time.
Pushup and Row
This complex will strengthen your upper body as well as your core muscles. Place your kettlebells on the floor shoulder-width apart. Bend down and grasp the kettlebell handles. Walk your feet backward and adopt a pushup position. Brace your abdominal muscles tightly. From this position, bend your elbows and lower your chest towards the floor and then press back up into the starting position. Next, shift your weight slightly onto your right arm and pull the left kettlebell up and into your armpit. Lower the kettlebell back to the floor and perform another pushup before pulling the right kettlebell up. Continue this pattern for the desired number of repetitions. Keep your shoulders level when performing this exercise to maximize the training effect on your core muscles.
Swing and Press
Kettlebell swing and press targets your hamstrings, glutes, abdominal muscles, shoulders and triceps. Grasp a kettlebell in your left hand and stand with your feet hip-width apart. Hold the kettlebell in front of your hips. Bend your knees slightly, push your butt back, lean forward at the hips and lower the kettlebell between your knees. Thrust your hips forward and, keeping your arm straight, swing the kettlebell above your head. From this position, bend your arm and lower the kettlebell to your shoulder and then press it back up to arms' length. Swing the kettlebell back down between your knees and repeat. For a more challenging workout, this exercise can also be performed using two kettlebells at the same time.
Lunge and Side Lateral Raise
Targeting your legs, core and shoulders, the lunge and side lateral raise combines two traditional kettlebell exercises into one effective complex. Hold a kettlebell in each hand, stand with your feet together and your arms by your sides. Take a large step forward, bend your legs and lower your rearmost knee to within one inch of the floor. Hold this position and raise your arms up and out to your sides to shoulder level. Lower your arms back to your sides and then push off your front leg to return to the starting position. Perform another rep leading with your opposite leg. Continue alternating legs for the duration of your set. For variation, lift the kettlebells to your front instead of to the side.
References
- "Kettlebells For Dummies"; Sarah Lurie; 2010
- "The Great Kettlebell Handbook"; Michael Jespersen and James Talo; 2008
- "The LKB Book of Kettlebells"; Ken Lui; 2009
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