Double Kettlebell Complex
Two cleans, one press, three squats—on the minute
Who it’s for
Two kettlebells, minimal space, and a goal to work the entire body in 30 minutes.
How it works
A six-repetition complex performed back-to-back: two cleans, one press, three front squats. Start on the minute, rest for the remainder. Weight is chosen based on the weakest link, the press: kettlebells you can press for 3–5 reps.
Weekly layout
How load increases
Increase duration: 15 minutes, then 20, then 30. Only then move up in weight. If you can't complete a round within the minute toward the end, that's your cue to stop, not push through bad form.
Deload
Every 5th week: 10 minutes instead of 30.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
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