Food just gets tastier and tastier the older we get and celebrations becomes synonymous to food, food, and more food. Maybe it’s psychological or primal but I think the more food our eyes see, the more we feel the need to eat ourselves to death. You know what I’m saying? I had one such day two weeks back, celebrating mom’s 56th in this awesome buffet restaurant in the city. It was one of those buffets that allowed you to cook your own food. I did do my best when it comes to the food selection:
- Romaine lettuce
- Milk fish
- Roasted beef
- Roasted lamb
- Roasted turkey
- Pepper steak
- Fried ground pork
I first drank 3 glasses of water then consumed Plate 1 then shortly followed by 2. After a bit of rest, I then devoured 3. I then had 2 cups of brewed coffee for desert, black as night. Needless to say, I pretty much screwed my diet over, right? Specially when I did vow to lose weight starting this January (which ended up with me getting heavier due to muscle mass). Well, this was a special occasion after all and it only happens once a year so it’s all cool. Then I realized how many calories I ingested in the span of two whole hours.
I probably ate more than a thousand calories that day and I figured I can make a kettlebell complex out of this, the kind of kettlebell complex that won’t aim to tire you out and focus on burning as many calories as possible while getting a well-rounded workout. And voila! Let me introduce you to my Post Buffet Kettlebell Complex!
For my Post Buffet Kettlebell Complex, I made use of Dan John‘s Armor Building Complex or the “ABC” as I’d like to call it. The ABC definitely served as one of my foundations in creating other complexes such as my favorite superhero themed Batman Kettlebell Complex.
The simplicity of the ABC prompts its use as a potential part of any simple yet effective exercise program. In this case, I sort of combined it with half Pavel’s Simple and Sinister, focusing on the swings. This time, however, you won’t be swinging 100 times in five minutes as you’ll be incorporating the swing as part of the complex. Once you do 10 sets of ABC + Swings, you then finish it off with 2 sets of 10 x Ab-Roll Outs. Perform everything in under 20 minutes, rest time included.
All in all, the Post Buffet Kettlebell Complex will make sure all the food you ate the other day gets converted into sweet energy.
You can choose to separate 10 sets of ABC then go with 100 OH swings instead of combining them in one set.
Switch the exercises for MIDS and HEAVY. What will happen is you’re doing the ABC with a pair of heavy KBs and the swings with one mid weight. This way, the swing would act like some form of “active rest” after each ABC set.
3. Increase Difficulty
Why stop at 10 sets? Aim for up to 15 in under 25 minutes then finish with 3 sets of 10 x Ab-Roll Outs. You’ll definitely get stronger and harder abs in just a month if you do this and know your diet.
Yeah, that’s it for this function-specific kettlebell complex. Make sure you try it out and tell me if it made your six-pack look harder in the process. In the mean time, I’ll be looking for more types of complexes to invent since I think I’m one of the few people in the world who don’t really follow typical kettlebell programs.
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