Brutally Effective

Send me a personal DM with the word “COMPLEX” and I’ll send you a FREE week of kettlebell training from my 8-week program. Don’t let the word beginner fool you. Beginner means the movements are simple. It doesn’t mean the workout is. This 20-minute kettlebell complex will humble you. 20-Minute AMRAP: * 5 Horizontal Press + Twist (press, twist left, twist right = 1 rep) * 10 Bent-Over Rows * 10 Swings * 10 Goblet Squats * 10 Split-Stance Lunges (5 each side, suitcase hold) * 6 Curl + Press I used a 20 kg (44 lb) kettlebell. Weight Suggestions: • Beginner: 8–12 kg (18–26 lb) • Intermediate: 12–16 kg (26–35 lb) • Advanced: 20–24 kg (44–53 lb) Coaching Cues: • Horizontal Press + Twist: Brace your core and rotate through your upper back. • Bent-Over Rows: Hinge at the hips and pull your elbows toward your back pockets. • Swings: Snap your hips. Let your arms stay relaxed. • Goblet Squats: Keep the bell close, chest tall, and drive your knees over your toes. • Split-Stance Lunges: Stay tall and don’t let the kettlebell pull you sideways. • Curl + Press: Finish the curl before you press, and control the weight back down. Rest as needed, but keep the timer running. This complex builds strength, conditioning, coordination, grip, core stability, and athleticism using the movements every kettlebell athlete should master first. Master the basics. The advanced stuff becomes a whole lot easier. Save this workout and give it a try. Follow for more highly effective workouts to help you get lean, strong, athletic, and functional in 45 minutes or less. #beginner #fullbodyworkout #functionalfitness #kettlebelltraining #homeworkouts