This Single Arm Kettlebell Complex Pyramid Workout is perfect for a quick, but effective workout. You only need 1 kettlebell and a little bit of time. Get all the details of this upgraded workout!
Single Arm Kettlebell Complex Pyramid Workout
Good Morning! Mornings here!!!!
FRIENDS is one of my favorite shows. You? How the heck are you doing?!
Today’s workout is another from the archives. This single arm kettlebell complex pyramid workout was originally published on October 24, 2014. Another oldie, but goodie. Be sure to check out the old graphics below!
I’ve shared a few complex workouts on the blog before [1, 2, 3]. To review, a complex is a series of compound, full body moves, strung together, using the same weight, without dropping the weight, kettlebell, barbell or dumbbells, and without resting. Complexes decrease the workout time, improve core strength and functional performance, and increase lean body mass [source, source, source].
[bctt tweet=”NEW & Improved Single Arm Kettlebell Complex Pyramid Workout @fitapproach #sweatpink” username=”burpees4bfast”]
Basically, complexes are GREAT when you want a quick and effective workout. The single arm kettlebell complex pyramid workout delivers. You get the benefits of the complex, of unilateral exercises AND pyramid workouts.
Related: Unilateral Lower Body Kettlebell Workout
- *Interval Timer (I don’t go anywhere without my MiniMax)
Starting with 5 reps each, complete all moves on the left side, back to back, without dropping the bell. move to the right side, completing 5 reps each move. Rest ~:30 sec (if desired), Complete 4 moves of each rep, on each side. Continue down the pyramid, then back up.
You want to choose a kettlebell weight that allows you to do a windmill with correct form, even though you might be able to swing and squat a heavier weight. If your weight for the windmill is significantly lighter than your swing and squat, you could perform the swing/squat with 1 weight and do a windmill with a smaller, just won’t be a ‘true complex’.
- SINGLE ARMKETTLEBELL SWINGS: The bell should be in front of you. Hinge at the hips and clasp the bell horn with both hands. Using hips and glutes, hike the bell back and up, in between your legs. Keep the bell up in your lady/man part area. Snap the hips and glutes to swing the bell up to about chest height, squeezing glutes at the top.
- RACKED SQUAT: Clean bell. Stand upright, shoulders back and down, pelvis tucked. Perform a squat, pushing butt back and driving through heels. Squeeze glutes as you stand. Repeat.
- WINDMILL: Feet hip width apart, press bell up with packed shoulder. Turn feet 45 degrees away from bell. If bell is on the right, put all weight on right leg and stick hip out (sassy hip, thanks to Karen Smith). Bend front leg and reach down, while looking at bell. Come back up.
Related: Back Focused Reverse Kettlebell Pyramid Workout
[bctt tweet=”Can’t wait to try this upgraded Single Arm Kettlebell Complex Pyramid! @fitapproach #sweatpink” username=”burpees4bfast”]
Tell me all about your weekend! Three day weekends are the best. If you caught my Instagram Stories, you know I was out and about all day Friday. With all my shopping trips, I only managed to come home with an overpriced shirt from LuluLemon and some hand cream from Lush. I’m really excited about the handcream. My hands get so terrible in the winter and I think this stuff will help big time.
Saturday, I woke up feeling super refreshed – guess that’s what going to sleep at 9pm gets me. I did a deadlift workout at the gym and PR’ed. Whoop. The Hubs and I got coffee, then I spent the morning/afternoon watching Gilmore Girls, creating graphics for a new fitness class, cleaning out my computer folders and getting blog posts ready. I planned on going to a coffee shop, but I was so wrapped up in Gilmore Girls that I left it on in the background while I worked.
Sunday, after setting up at church all morning, one of my old friends took some photos for me for the blog! They came out so great, y’all. Can’t wait to share them. I’ve got a full week at work this week, but next week, I’m only going in 2 days!! Can’t wait!
So, tell me:
What is your favorite TV show?
What did you do this weekend?