“Herky-Jerky” – Double Kettlebell Complexes For Fat Loss

Double kettlebell complexes for fat loss are one of the best and fastest ways to use kettlebells to strip off body fat.

Many, including me, would argue that double kettlebell complexes for fat loss are hands-down the most time-efficient too.

Not only can you burn a ton of calories using complexes built with the double kettlebell exercises, but you can also build muscle by elevating your growth hormone levels, and simultaneously boosting your conditioning levels.

Short on time? Properly designed double kettlebell complexes can take as little as 10 minutes, depending on how many of the double kettlebell exercises you include in them.

This double kettlebell complex for fat loss in this video is the Light Day of a 3-day a week, 6-week program called “Herky Jerky,” which is based around the Jerk. (If you can’t do the Jerk, substitute in the Push Press.)

Here’s the workout breakdown:

(Use a 12 rep max for your double kettlebell jerk.)

  • Double Kettlebell Jerk x6
  • Double Kettlebell Clean x6
  • Double Kettlebell Jerk x6
  • [+] Men: Use 16kg-24kg
  • [+] Women: Use 8kg-16kg
  • [+] Perform 2-4 sets
  • [+] Rest: Beginners – As Needed. Advanced – Work: Rest = 1:2-3*
  • *Work: Rest = 1:2-3 means time yourself performing this double kettlebell complex. Then rest 2 to 3 times as long. Example: It takes you 1 minute to perform. Rest 2 to 3minutes before doing another set.