Here’s a relatively easy double kettlebell complex: “Lucky 13” (light day - there’s also a medium and heavy day). What this double kettlebell complex lacks in the number of exercises, can be made up in volume - the number of sets/rounds you can perform.
This basic kettlebell complex works your abs, hips, legs, upper back, shoulders and arms. In a caloric deficit, this double kettlebell complex can be great for fat loss.
Well designed double kettlebell complex workouts can take as little 7 minutes a day, depending on the double kettlebell exercises you select, the number of in each set, and the number of sets per workout that you do.
Here’s double kettlebell complex details:
(Use a 10 rep max for your double kettlebell press as the basis for the weights you select for this complex.)
Double Kettlebell Clean x5
Double Kettlebell Press x5
Double Kettlebell Front Squat x5
Men: 16kg-24kg
Women: 8kg-16kg
Sets/Rounds: 3 to 5
Rest: Beginner - As necessary; Advanced - W:R=1:2*
*Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set.
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