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September 22, 2017

Kettle Bell/Dumbbell Full Body Complex Workout #FreeWorkoutFriday


#FreeWorkoutFriday NO. 2

THIS. This my friend is a killer kettle bell complex. The goal is to perform a tabata of each exercise in the video + listed below.

Tabata: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes per exercise) for a total workout time of 28 minutes.

This will be intermediate to advanced as far as fitness level required to perform this workout. Note: be prepared for your grip to be challenged.


Romanian Deadlift (RDL) >> Feet shoulder width, soft knees, tight lats (keep the kettle bells close to you.

Bent Over Row >> bottom of RDL position, row, pulling elbows to at least 90, shoulder blades down and pinching together

Push Press >> dip with the knees forward, upright torso, KB’s or DB’s at shoulders, as you stand up, push into a fully locked out overhead position, biceps by ears.

Thruster >> full squat with KB’s or DB’s at shoulders (front rack), explode into your locked out overhead position, biceps by ears.

Alternating Press >> feet shoulder width, soft knees, tight glutes, alternate pressing one arm at a time.

Single Leg RDL >> keep straight line from head, shoulders to back heel. Neutral spine, belly button towards the floor. Tight lats, keeping the KB’s close to you. Perform one leg for 20 seconds, then switch for the next 20 seconds and so on (you’ll do four on each side).

Lunge Row >> same as single leg RDL, you’ll complete 20 seconds on one side, then move on to the next and so on. Start in a deep lunge, whole front foot planted, tight back glute, tight core, neutral spine. Avoid tipping side to side or laying on your front thigh as you row. 


You can also pick and choose exercises above rather than doing ALL of them. It’s up to you my friend, just get to moving!

Comment below and let me know if you tried any or all of the exercises! I’d love to hear how it went! 


P.S. Love this #FreeWorkoutFriday and don’t want to miss any more? Sign up below to get updates + a blurb EVERY FRIDAY sent to your mailbox!


  1. Jacki says:

    Thank you!! Looking forward to integrating this into my workout cycle.

  2. Teale says:

    This looks like am awesome workout. Can’t wait to try it later!

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I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

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