Hi! My name is Troy Anderson. I am the Co-Creator of the kettlebellfatlosstraining.com. I am going to share with you today is a pretty little simple column, but actually I just wrote an article over FigureAthlete.com and talk a little bit about quick, fast workouts. We did a little discussion on the form and we were talking about Complexes, and I had a lady right in and asked me about Complexes. So I have actually came up with this Complex kind of thing a little bit. So just write down numbers and exercises. So I will go ahead and demonstrate what it's going to be like. This is a six exercise Complex.
Complex is generally be done in sequence, and the general rule of thumb for Complexes is that the movement that you are weakest at determines your weight. I have got a pretty light load, though this is not the proper load for me if I was actually doing workout, but I want to able to talk to you a little and not be superman. So I don't think you will probably appreciate that. Probably, I will get a whole lot of it either.
So this is using a real simple sequence of generally varying up drills. We are doing lunges, we're doing rolling, some variant of rolling, and we will do some variant pressing. We are going to start with straight and then we are going to move into explosively.
So our first version or our first variant is going to be lunges. I am just going to hold it at this side. This is going to be Drop Lunges. So we are just going to be here, I am going to step straight back. I am going to do a safer leg. I am going to do the other side. Then, I am going to hitting the rows, so I am just going to put the hands at the waist, six, again. Now, I am going to go over head presses, kettlebell is going to move into the rep(ph) position and then we are just going to go both at the same time. So we are going to go, good pressing motion. I want to make sure you are squeezing your blood when it presses.
Next, we are going to do split lunge jumps. This is going to be very challenging. I am actually going to go ahead. Do myself adjust a little bit here. Go out on it short. Again, six repetitions per leg. I want to hold my legs vertical, here we go. One, two, three, four, five, now stabilize. That doesn't get your legs harden up, I don't know what way they are.
From there, go upright pose. So just nice and solid, squeezing gluts, nice and close to the body. Six, again, then we will go ahead and go into a little more explosive movement, push presses. So a little bit of hip and knee bend, and overhead. The base movement, a real simple lunge, real press complex.
I hope you've enjoyed it. Start and complete the sequence. Again, make sure you choose appropriate load. Keep it real simple by using sets of six. It works up real great. Obviously, if you use pretty light load, it takes time for workout. If you like this, kind of kettlebell workout, please get over to our Kettlebells Fat Loss Community. There is a link on the right-hand side of your browser here, stop and visit us for creating the good calf. We would love to share it with you. If you want other information or looking for something to help, you get to Kettlebell Fat Loss Training. Be sure to stop by kettlebellfatlosstraining.com. I hope you've enjoyed it.
Transcription by:
Scribe4you Transcription Services