Brutally Effective

Brutally Effective Beginner KB Complex Full Body One Kettlebell 20 Minutes AMRAP Beginner Friendly This Will Humble You 5 Horizontal Press + Twist Grab your bell, set a timer we're starting each round with horizontal Plus a twist on both sides Press the kettlebell chest, chest, brace your core, and rotate upper back upper back before returning This This lights up your chest, your shoulders, your triceps, your obliques, and the deep muscles that stabilize your spine Learning to control rotation is one fastest ways fastest ways to build a stronger 10 Bent Over Rows Without dropping over rows Your lats, your your romboids, your traps, your rear delts, your biceps, and grip are all working A strong back makes almost every other kettlebell movement kettlebell movement better and easier Now we're going to teach our bodies how to create 10 Swings This isn't a squat, We're We're doing 10 swings slightly push your hips and squeeze those glutes and let float to shoulder Your glutes and your generating that power while keeping the keeping the belt connected to your Think explosive Think explosive hips and relaxed arms. After swings, your heart rate will be elevated Remember to 10 Goblet Squats Bring Bring that bell up to chest dropping into dropping into 10 goblet squats Keep your Keep your elbows close to your body Brace your And sit And sit between your hips We're working our quads and our glutes core all Focus on full range of motion Focus on full range of motion for each rep Your grip is fatigued complex, but we are not We're heading We're heading directly into 10 Split Stance Lunges (5L,5R) into 10 split stance lunges Five Five right, five left Hold the kettlebell Hold the kettlebell in a suitcase tall, tall, move straight up Core Core is resisting that hold and keeping you upright We're building We're building unilateral strength stability contemplate your life and fight for each one of these reps We're headed into our last We're headed into our last move, which is 6 Curl + Press 6 curl six curl plus a press Control the curl Control the curl up and then press explosively overhead overhead with your biceps finishing by your ears. Your biceps start the Your biceps start the movement and shoulders and triceps All while your core and All while your core and glutes keep your body stacked underneath the kettlebell. I mentioned this is a beginner I mentioned this is a beginner level complex, and that is and that is because each of these movements of these movements is simple to is simple to understand. That does not That does not mean that it is easy You Just Completed 1 Round As Many Rounds As Possible In 20 Minutes Rest as Rest as needed, but that timer is ticking. We're doing is ticking. We're doing as many rounds as possible as many rounds as possible In 20 minutes. Comment The Word “Complex” For A Free Week Of Kettlebell Training On Me 😎 If you're looking to get into kettlebell training but just don't know where to start 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 Follow For More Stay Strong and Follow for More