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Hey there
Owen Evans here. Today I got for you a complex.
Now, this a little different from
complexes you might have done before that are based on number
of reps. Today we're gonna do ours based on an interval.
This is great for improving strength
conditioning, and especially fat loss.
I'll be demonstrating with two equal size kettlebells
but if you don't have two, you can do this
with just one kettlebell or you can even use two different size kettlebells and
then each round, swap
which hand the heavy kettlebell is in. Now, when you start off doing these
you wanna do probably three or four
rounds the first week. By the second week
and in those first two weeks you wanna keep your reps
about twice as long as the work intervals. So if you work for
100 seconds and pressed 200 seconds, pretty easy.
Now when you're doing this, you should keep
intervals kinda short. We're looking between 15 seconds and 30 Seconds.
If you can go much more than 30 seconds
each one of these exercise,s the weights are probably too light, you might need to invest in
something a little bit heavier
Now for demonstration purposes
I'm gonna stick with the 20 second interval. It's gonna be 3 exercises we're doing.
We're going to be doing cleans,
presses & squats
In between our cleans & presses, we're going to do rack hold.
In between our presses and squats we'll do overhead hold
So it's actually five different exercises, but two of those are holds.
So what you have to do
set a timer. We're gonna use a Gym Boss but you can use something on your phone
It doesn't matte, just set an interval and get started.
So again, we're going cleans, hold,
Press, Hold, Squat
Done
Rest twice as long as
you just worked. Now after you've done this
go ahead and leave me a comment down below, let me know how it works out for you. Good luck!