Here is a list of some of our favorite kettlebell complexes designed to build muscle, improve conditioning and burn fat. These complexes will crank up your cardio and shred you down without requiring a treadmill or elliptical. Some of these include advanced kettlebell movements that require a certain amount of technical expertise and experience. Make sure you feel comfortable with your form and proficiency in each individual exercise before performing the exercise complexes.
A complex is a number of exercises in succession using the same piece of equipment. There is no break between exercises so as soon as you finish one exercise you start the next. When performed straight through with no break, your metabolism increases significantly.
Click the links on the following exercises for video demonstrations: 2 arm kettlebell swing Goblet squat 1 arm kettlebell swing Kettlebell clean 2 kettlebell squat from racked position Kettlebell snatch Kettlebell windmill Kettlebell racked lunge
Just add one of these complexes to the end of your normal workout as a "closer". Make sure to use a kettlebell heavy enough to have you sucking for air after each round. These should be hard to finish. Remember, the force production for most ballistic kettlebell movements (the swing, snatch, clean) should rely on the hip thrust for power. Push yourself beyond your limitations. Your mind is your worst enemy. Enjoy the pain.