It’s not that complex a concept: More can be achieved with less. What's certain though, is that completing this latest kettlebell complex will not leave you looking for any more.
Harlem Kettlebell Club trainer Kareem Kano, NSCA-CPT, has choreographed a conditioning complex—defined as a sequence of exercises performed with just one piece of equipment done back to back with no rest in between exercises—that hits major muscle groups and taxes the cardiovascular system in just five minutes. As you'll see when Men’s Health fitness editor Brett Williams, NASM-CPT demonstrates the series this lates installment of “5 Minutes of Hell," it's not for the faint of heart.
For this five-round sequence, you'll use one kettlebell and a timer set for five minutes. You’ll perform the following exercises: a kettlebell RDL to a thruster, followed by pushups and capped off with a set of mountain climbers.
If you're short on time, this workout will leave no doubt about the effectiveness of ultra-quick workouts, which have been proven to help burn fat, speed up your metabolism, even sharpen your cognitive skills.
What elevates this particular routine no muscle group is left out. The compound movements provided in the RDL to thruster hits the entire lower body along with strengthen your core and shoulders. Pushups, of course, target your shoulders, chest and triceps, while mountain climbers once again hit your core and also help jack up your heart rate.
Some tips for conquering this latest workout.
Rounds 1 and 2:
60 seconds EMOM
●15 reps of KB RDL to thrusters
●30 mountain climbers
Not finding a rhythm to this complex may cause you to surpass the minute mark in Round 1, and that’s okay. By the second round, you should be able to find your groove, which will help cut your time by several seconds.
Rounds 3 and 4: You’re going to each move for 30 seconds. Because these rounds are timed, you’ll be better able to fine-tune your form, with additional focus added to squeezing your core and glutes when it comes to pushups and mountain climbers.
Round 5: This time, you’re going all out, for 30 second intervals. Shoot for eight RDL-thrusters, eight pushups, and 20 mountain climbers.
When the clock reaches five minutes, you should be plenty spent after pushing through five grueling rounds. It shouldn’t be that complex to understand how hard you just worked.
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