With just a pair of equally weighted Kettlebells you can do a workout which will put to shame a regular workout with normal sets. Kettlebells are widely available in gym or you can get your own!

Benefits: Time efficient workout that can be used to cater to any goal  by just adjusting the weight and rep range. They can be used to build strength and muscle or blast body fat. KB Complexes have the added advantage compared to Dumbbell and Barbell Complexes of being able to incorporate unique exercises like  KB Swings.

Progression/Notes:

1. Select the rep range based on your goals; 3 for strength, 5 for strength + muscle and 8 for fat loss and conditioning
2. The number of rounds depends on if you are doing Complexes in addition to another workout in which case do 3 rounds. If complexes are your stand-alone workout, then go for 5-6 rounds.
3. Each week try to increase the weight slightly; Even 1.5 kg is a significant increase. If you are forced to go for larger jumps in weight due to unavailability of Ketllebells, you may have to reduce the number of reps slightly. However, what’s important is that you progress each week, even if it just means adding reps or rounds (especially useful if you only have access to one pair of Kettlebells).
4. You can alternate the two Complexes shown below. For example you may perform Complex 1 on Monday and Complex 2 on Thursday.

Other Workouts
You should also check out our 3 movement complex which combines just three exercises to form an incredible fat loss workout.

*Click on individual exercises below to watch how they are performed.





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