Double Kettlebell Complex – “Lucky 13”

What this double kettlebell complex lacks in the number of exercises, can be made up in volume – the number of sets/rounds you can perform.

This basic double kettlebell complex works your abs, hips, legs, upper back, shoulders, and arms. In a caloric deficit, complex can be great for fat loss.


Well-designed kettlebell complex workouts can take as little as 7 minutes a day, depending on the double kettlebell exercises you select, the number of in each set, and the number of sets per workout that you do.

Typically, you have to rest more between sets if you have more exercises in your complexes than less. The same is true if you are using a lot of reps per exercise.

Here’s double kettlebell complex details:

(Use a 10 rep max for your double kettlebell press as the basis for the weights you select for this complex.)

  • Double Kettlebell Clean x5
  • Double Kettlebell Press x5
  • Double Kettlebell Front Squat x5
  • [+] Men: 16kg-24kg
  • [+] Women: 8kg-16kg
  • [+] Sets/Rounds: 3 to 5
  • [+] Rest: Beginner – As necessary; Advanced – Work: Rest = 1:2*
  • *Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set.