Double Kettlebell Complex Workout - Sir Snatch A Lot

For fat loss they are hard to beat. They’re time efficient, and they create a hormonal environment that releases growth hormone - one of your main fat burning hormones. Conveniently, growth hormone is also involved in muscle-building, so you get a double bang for your buck with kettlebell complexes. Plus, you can jack up your conditioning levels too.

A well designed double kettlebell complex workout includes most of the major movement patterns: hinge, squat, push, pull and can take as little as 10minutes, depending on how many double kettlebell exercises you build into them.

This double kettlebell complex workout is one of three days - the light day - inside a program called, “Sir Snatch A Lot,” a double kettlebell snatch based workout program. It’s designed primarily for fat loss but can be used to build muscle too.

Here are the workout details:

(Make sure you’re using a 12 rep max for your double kettlebell press.)

Double Kettlebell Snatch    x6

Double Kettlebell Press     x6

Double Kettlebell Front Squat    x6

Week 1: Perform 3 sets. Work: Rest = 1:2*

*Work: Rest = 1:2 means time yourself performing this kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set.