Guys: 20-28 kg bellWomen: 10-16 kg bellSquats are the main dish in this complex and they’re plenty of them. In a nutshell, you’ll be squeezing squats in between pressing. Here’s how it would look:5 Squats 3 Presses (R)5 ...

Guys: 20-28 kg bellWomen: 10-16 kg bellThis is actually more challenging than staying awake for that movie. For this workout, you’ll be doing single arm swings for 60 seconds. We have found that by breaking them up in ...

If you have problems with lunging, modify it with one of these examples: Guys:  16-24 kg bellWomen: 8-16 kg bellIf you pick a challenging weight, I honestly believe this is the hardest one of all 10 workouts. Your ...

Guys:     20-28 kg bellWomen: 10-16 kg bellIn this complex, you’ll be doing 3 exercises with 3 reps each. Your lower body and lungs will be getting worked with this one. The exercises and order are:3 Push Presses ...

Guys: 20-28 kg bellWomen: 10-16 kg bellThis complex here hits almost all the basic kettlebell fundamentals in one. This is definitely a tough one that’s going to tax the lungs and heart. In this complex, you’ll be doing:5 ...

Guys:   20-32 kg bellWomen: 8-16 kg bell This is a little more advanced but if you’re up to it, give it a shot. In this workout, all you’ll be doing is snatching. For this, you would want to ...