ComPlex'n'Chain

Intense Duration 17 minutes

Target Areas: Lower Body

Equipment: Kettlebells

Added By Fabian Saro

Set 1 • 3 • 4 > 24kg Set 6 • 7 > 28kg Set 9 • 10 > 24kg Set 12 > 2×20kg Set 14 > 30kg

Exercises

Set 1: 1 round

Left Side Kettlebell Clean

3 reps

Right Side Kettlebell Clean

3 reps

Left Arm Kettlebell Swings

3 reps

Right Arm Kettlebell Swings

3 reps

Left Kettlebell Snatch

3 reps

Right Kettlebell Snatch

3 reps

Kettlebell Strict Press

3 reps

Push press

Kettlebell Strict Press

3 reps

Push Press

Left Reverse Lunges with Kettlebell

3 reps

Right Reverse Lunges with Kettlebell

3 reps

Set 2: 1 round

Rest

2 minutes

Set 3: 3 rounds

Left Side Kettlebell Clean

1 rep

Left Arm Kettlebell Swings

1 rep

Left Kettlebell Snatch

1 rep

Kettlebell Strict Press

1 rep

Push Press

Left Reverse Lunges with Kettlebell

1 rep

Set 4: 3 rounds

Right Side Kettlebell Clean

1 rep

Right Arm Kettlebell Swings

1 rep

Right Kettlebell Snatch

1 rep

Kettlebell Strict Press

1 rep

Push Press

Right Reverse Lunges with Kettlebell

1 rep

Set 5: 1 round

Rest

2 minutes

Set 6: 1 round

Left Side Kettlebell Clean

2 reps

Left Arm Kettlebell Swings

2 reps

Left Kettlebell Snatch

2 reps

Kettlebell Strict Press

2 reps

Push Press

Left Reverse Lunges with Kettlebell

2 reps

Set 7: 1 round

Right Side Kettlebell Clean

2 reps

Right Arm Kettlebell Swings

2 reps

Right Kettlebell Snatch

2 reps

Kettlebell Strict Press

2 reps

Push Press

Right Reverse Lunges with Kettlebell

2 reps

Set 8: 1 round

Rest

2 minutes

Set 9: 3 rounds

Left Kettlebell Squat Clean Thrusters

1 rep

Left Reverse Lunges with Kettlebell

1 rep

Left Lunges with Kettlebell

1 rep

Set 10: 3 rounds

Right Kettlebell Squat Clean Thrusters

1 rep

Right Reverse Lunges with Kettlebell

1 rep

Right Lunges with Kettlebell

1 rep

Set 11: 1 round

Rest

2 minutes

Set 12: 5 rounds

Kettlebell Swings

1 rep

2 Kettlebells

Right Kettlebell Squat Clean Thrusters

1 rep

2 Kettlebells

Set 13: 1 round

Rest

2 minutes

Set 14: 1 round

Kettlebell Swings

Reps until failure

Related Workouts

Tuesday

17 mins 45 secs, Intense

Flow 2

5 mins 15 secs, Moderate

1-2-3 And 4.... Done

14 mins 24 secs, Moderate

Complete Strength 5

19 mins 35 secs, Intense

Home 7

10 mins 25 secs, Intense

Kettlebell 10

9 mins 25 secs,

Top Choice for this Workout

Power Systems Kettlebells

Increase your functional strength by doing kettlebell exercises at home. These kettlebells have premium molded rubber and make it easy to see the weight from any angle.

Buy Now

Workouts with the same Equipment

30 Min FULL BODY KETTLEBELL HIIT (BODYWEIGHT + KETTLEBELL ADVANCED HIIT🔥500+ CALORIE🔥)

34 mins 57 secs, Intense

30 min Serious Kettlebell HIIT | Follow Along At Home Workout

26 mins 21 secs, Intense

30 minutes Bodyweight + Kettlebell HIIT | No Repeat No Regret

32 mins 25 secs, Intense

KETTLEBELL SPARTAN SERIES 10/10 // 10min, Core Finisher Workout

11 mins 47 secs, Intense

KETTLEBELL SPARTAN SERIES 9/10 // 20min Swing Superset Workout

22 mins 38 secs, Intense

KETTLEBELL SPARTAN SERIES 8/10 // Seated, 15min

16 mins 44 secs, Moderate

Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

Log Workout

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Power Systems Kettlebells