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The Ultimate Kettlebell Complex

One main advantage that kettlebells have over dumbbells is that you don’t need a wide range of weight increments to create a workout with them.

One or two 10-14 kgs weights if you’re a woman, or 16-20 kgs if you’re a man, will get it done for most people.

The following workout requires two kettlebells, although some exercises are done with one bell only, and works the entire body.

If you don't have access to kettlebells you can do the workout with dumbbells as well.

  1. Swing

  2. Overhead Press

  3. KB Front Squat

  4. Deadlift

  5. Farmers Carry about 50 feet

Perfeim 3-5 rounds for 8 reps each.

Rest as much as needed between sets.

Before you start, don’t forget to do a dynamic warm up to get your body ready for the workout. Make sure to increase your blood flow and get your muscles warmed to avoid injury.

Takeaway: Moving everyday is important. Movement can be simple AND effective.

Why this plan works:

  1. Requires minimum time and equipment, so you can do it anytime.

  2. Uses compound exercises - big muscles , big range of motion - so you get more out of each rep.

  3. Maintains joint and tissue health.

  4. Helps you avoid all-or-nothing downward spiral of feeling off-track with your fitness.

  5. Gives dietary sugar a purpose, mitigating chances of increased fat storage or weight gain.

  6. Keep stress in check.

To make sure you have your stay-in-shape plan available next time life gets hectic, download the infographic and print a copy. Want to learn more?

As with anything in life, knowledge is not useful if it is not applied (it’s only “potential”). Most people know that exercising, sound nutrition, sleep, and stress management are important for looking and feeling better. Yet many people still need help with a structure and accountability for applying that knowledge in the context of their busy lives. That’s why we work with Chicago Fit Performance clients to help them lose fat, build lean muscle, get stronger and improve their health. If you are looking for coaches to help you change your body and lifestyle? Apply for a STRATEGY SESSION HERE (no strings attached other than you’re serious and committed to making a change) and go over where you are, your goals, and the steps needed to get you to your goals.


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