Post by @austinhaslam

Send me a message with the word “COMPLEX” for a FREE week of kettlebell training from my 8-week program. I did this workout while on vacation at the beach. No gym. No machines. No rack full of weights. Just one kettlebell and a little bit of time. That’s one of the reasons I love kettlebell training. You can build strength, muscle, power, and conditioning almost anywhere. At home. In your garage. In the backyard. At the beach. Wherever you happen to be. If you’re new to kettlebells, start with the basics and get really good at them. Run this complex 3 times per week for a month and report back how you feel. TRY THIS 👇 10 Bent-Over Rows 10 Goblet Squats 10 Push-Ups 10 KB Curls 10 KB Swings 10 KB Thrusters Complete each movement, then start back at the top. Set a timer based on the time you have and accumulate quality rounds. 10 minutes? Train. 20 minutes? Train. 30 minutes? Train. COACHING CUES: ROWS: Hinge at the hips, brace your core and pull the bell toward your lower ribs. Control it back down. GOBLET SQUATS: Keep the bell tight to your chest, whole foot planted and sit between your hips. Drive the floor away. PUSH-UPS: Brace your abs and squeeze your glutes. Lower under control and push the floor away. Think moving plank. Elevate your hands if needed. CURLS: Keep your elbows controlled, curl the bell toward your chest and own the way down. Your biceps, forearms and grip are all working. SWINGS: Hinge, don’t squat. Load your hamstrings and snap your hips forward. Your hips move the bell. Your arms guide it. THRUSTERS: Squat with the bell at your chest, then drive through the floor and use your legs to help press overhead. Legs start it. Core transfers it. Arms finish it. Pull. Squat. Push. Curl. Hinge. Press. Your vacation doesn’t have to revolve around training, but that doesn’t mean you have to stop moving either. One kettlebell. A few basic movements. Use the time you have, then get back to enjoying your vacation. Save this workout and follow for more highly effective workouts you can complete in 45 min or less. #kettlebelltraining #fullbodyworkout #beginnerfriendly #homeworkouts #kettlebellworkout