To demonstrate the difference between a Workout and a Complex, let me first present to you a Kettlebell Workout and then a Kettlebell Complex.

Kettlebell Workout

  • 10 x Double Kettlebell Swing
  • 5 x Single Kettlebell Press Left
  • 5 x Single Kettlebell Press Right
  • 10 x Squat
  • 10 x Kettlebell Renegade Rows

5 rounds

Kettlebell Complex

  • 10 x Single Kettlebell Double Arm Swing
  • Clean
  • 10 x Alternating Halo
  • Throwout
  • 5 x Figure 8 Squat Left
  • Catch
  • 5 x Figure 8 Squat Right
  • Catch
  • 5 x Around The Body Left
  • Catch
  • 5 x Around The Body Right

5 rounds

If you are familiar with Kettlebells and can see yourself performing both programs, then perhaps you will see that with the first program you will be performing a set number of reps, put the Kettlebells down and move to another position to perform an exercise that cannot seamlessly be performed after the current exercise.

There is absolutely nothing wrong with a well designed Kettlebell Workout that reaches the set-out goals.

The Kettlebell Complex is intelligently designed in such a way that each exercise can seamlessly be performed one after the other, with no or minimal interruption of the flow. When you design a Kettlebell complex it is important to explain the transitioning to your clients and write down cues for transitions, in this case the transitions are; Clean, Throwout and Catch

In summary, the main difference between a Workout and a Complex is that a Complex has exercises that flow seamlessly from one into the next. A complex does not have to be done with Kettlebells, it can quite easily be a complex with Bodyweight or other exercises, one such example is the following Bodyweight Complex I designed and call ‘Corpus Construo’.

Bodyweight Complex Corpus Construo

  • Deck Squat
  • Tricep Push up
  • Cross Mountain Climber

1 to 10 repetitions

  • Deck Squat
  • Tricep Push up
  • Cross Mountain Climber
  • Jump

11 to 20 repetitions

  • Deck Squat
  • Tricep Push up
  • Cross Mountain Climber
  • Jump
  • Tuck Jump

21 to 30 repetitions

  • Deck Squat
  • Tricep Push up
  • Cross Mountain Climber
  • Jump
  • Tuck Jump
  • Jumping Jack

31 to 40 repetitions

  • Deck Squat
  • Tricep Push up
  • Cross Mountain Climber
  • Jump
  • Tuck Jump
  • Jumping Jack
  • Squat

41 to 50 repetitions

Let me know your time, also looking forward to seeing videos posted on Youtube with this workout. Feel free to ask me anything about the transition or exercises. I run the Kettlebell Alliance Vietnam on Facebook where you can ask me questions, or you can also find me here.