@benjamindmueller: KETTLEBELL VS DUMBBELL FULL BODY STRENGTH & CONDITIONING COMPLEX Full workout protocol below. THE COMPLEX 6 Swings 6 Alternating Snatches (3 L/R) 6 Thrusters 6 Pullovers to Halo 6 Seesaw Lunges (3 L/R) 6 Z Presses 6 Curl to Press (3 L/R) THE PROTOCOL 5 Rounds 6 Reps per Exercise 60–90 Seconds Rest Between Rounds SEESAW LUNGE RULE: One full back-and-forth movement counts as 1 rep. WEIGHT GUIDE Beginner: 2 × 8–12 kg Intermediate: 2 × 12–16 kg Advanced: 2 × 20–24 kg Choose a weight that allows you to maintain proper technique throughout the entire complex. The Z Press and Curl to Press will likely determine your working weight. THE CHALLENGE Complete all 7 exercises back-to-back without putting the weights down, if your technique allows. Rest between rounds. Save this workout, send it to your training partner, and give it a try.

Benjamin D. Müller

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Friday 16 October 2026 12:16:25 GMT