This archive report was first published on 11 October 2019.
Get ready to challenge your entire body with this intense kettlebell complex, courtesy of trainer Jay T. Maryniak. Published on October 11, 2019, this workout is a game-changer for those looking to improve overall fitness.
What's great about kettlebell complexes is that they allow you to target every part of your body by chaining different motions together in athletic ways. This particular complex is a total-body workout that nails chest, shoulders, back, legs, and core while also increasing your heart rate for major calorie burn.
To perform this complex, you'll need a pair of equal-weight kettlebells and a few square feet of floor space. Set both bells on the floor with the handles running vertically, and maintain a neutral grip throughout the four-move complex.
The complex consists of four moves: a push-up, a row, a clean to a rack position, and a thruster. Start by grabbing the handles, jumping your feet back, and performing a push-up. Then, row the bells to your ribcage, lower them back down to the floor, and clean the kettlebells to a rack position in front of your shoulders. Finally, perform a thruster, a squat to an overhead press, and lower the bells back down between your feet.
Repeat this complex five times in each set, resting for 1-2 minutes between sets. Aim to do 6 to 8 sets for serious total-body burn. Remember to keep your core tight and maintain strong wrist position throughout the workout.
