Want a full body strength & cardio workout that's done in 10-20 minutes?! All you need is a single kettlebell to get the job done. The beauty of a complex is that even though we're often capable of moving different weights for each exercise, rather than adjusting the weight, we adjust the speed. Slowing down when the weight is super challenging, & speeding up when it's less challenging will add variety & keep the intensity high throughout the entire circuit!

Remember! KB's are NOT easy & complex like this should not be your 1st go at using them. Work with myself or another certified trainer to master the basics of a kettlebell swing before you tackle something like this.

Here's your complex:

10 Pull Catch Squat
20 Plank Pull Thru's (+ Push-up)
30 Figure 8's
40 Jumping Jacks

Complete 2-4 rounds.

FORM:
[Pull Catch Squat]
- I bend my knees JUST enough to grab the handle, (my elbows are NOT bent), then, keeping my spine straight, I drive my feet into the floor and snap my hips up over my ankles as quickly and as hard as I can to give the KB the momentum to fly up off the ground.
- My arms move like I'm zipping up my jacket until the bell is headed toward my jaw, then I quickly let go of the handle and catch the bell itself in my hands.
[Plank Pull Through]
- Grab the handle with an underhand grip (palm to the ceiling).
- Keep glutes and abs super tight and lats engaged, (pull shoulders down your back), as you pull the kettlebell, dragging it underneath your ribcage.
- Avoid letting one hip drop closer to the floor than the other.
- Once the bell is on the other side, quickly flip it so that the handle is closest to your body.
*** The key to KB swings & figure 8's is understanding that the movement pattern of your hips dictates the movement pattern of the bell. If you want the bell to swing back to front, your hips must "swing" back to front. It's NOT a simple squatting motion. Letting your hips move up & down while trying to get the bell to move back to front WILL hurt your lower back.***
[Kettlebell Figure 8's]
- When the bell swings back between your legs, your other hand is reaching back there to grab it.
- Moving your hips just like a kettlebell swing, and keeping your spine straight, snap your hips forward, squeeze your glutes super tight, and swing the bell up in front of your chest to catch the bell, [not the handle, the actual bell], with your other hand.
- When you catch the bell in front of your chest, you do not switch it over to the other hand. Let it go again, and that same hand is the one that reaches behind you to take the handle as it swings back between your legs.
- When you pass it to your left hand, drive through your left foot with power as you snap your hips forward to swing it up in front of your chest.
- When you pass it to your right hand, drive through your right foot with power as you snap your hips forward to swing it up in front of your chest.
- Spine stays straight, always.
- When the bell swings back, your knees soften and your hips hinge, [butt sticks back but spine stays straight].
- To swing the bell forward, act like someone surprised you with a smack on the booty - snap your hips forward and squeeze those cheeks!
- Keep your neck long, lats engaged, & SQUEEZE THAT CORE!

You ready for this challenge?! Give me a shout out on FB/IG/TW @cassiebstrong when you're done & tell me how it went!

B Strong,

Cassie B.