Double Kettlebell Complex for Fat Loss

Last week, we talked about complexes and how effective they are at building strength and fat loss.  In last week’s example, Jane demonstrated a single kettlebell complex.  1 bell is great but 2 are better.  In this example, Jane shows off a great double kettlebell complex.


If you notice, the time it takes to complete this complex is one minute.  What’s great is that you’re getting a total body workout in a very short period of time.

There are a couple ways you can perform this complex.  You can do it in a ladder form, meaning you start at 1 rep and keep escalating until you get to 5.

Here’s an example:

            1 Swing

            1 Clean

            1 Squat

            1 Press

            Start Over and go to 2….then 3……

When we do it this way, we like the breaks anywhere from 15-60 second breaks. 

The other way is the way we showed you.  We typically will do anywhere from 3-6 sets of this with 1-2 minute breaks in between.

First Capital Gym is a results based training gym in York, PA. We specialize in Adult Fitness, Small Group Training, and Kettlebells.

If you’re interested in taking your training to the next level or just need guidance & direction, our Adult Fitness Program is for you! Click here for more information >>