Feeling a little low on energy? Put down the coffee, pick up a kettlebell and crank out this short but intense complex.

Here’s one of my favorites!  If you’re short on time and want to get a quick session in, give this one a try. 

Short and intense training sessions like this one will jack up your energy levels, raise your metabolic rate allowing efficient colorie buring throughout the day.

Two Handed Matrix(use one bell): Transition through each movement doing 10 reps at each with out putting down the bell.  After completing the Matrix, rest 1-2 minutes and repeat.  Do 3-5 rounds of this.

  • two handed swing
  • high pull
  • clean/squat/press
  • Snatch pull
  • thruster

One Handed Martix:  Perfom 5 reps on each movement with out putting down the bell until finished.  Repeat 3-5 times with a 1-2 minute rest between rounds.

  • one handed swings
  • one handed high pulls
  • one hand clean/squat/ press
  • snatch
  • one handed thruster

Click here to view a sample video of the the two-handed matrix.

We can also throw in a one arm row at the end for a pulling component.