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00:00:00 – 00:05:09
Dan John discusses his "Armor Building Complex" workout, initially designed for American football players, utilizing double kettlebells for a sequence of cleans, presses, and front squats. For those with only one kettlebell, he offers a modified version that balances the volume by incorporating clean and press exercises followed by front squats on each side. The workouts emphasize the importance of equal work-to-rest ratios, typically using a timer set at 30-second intervals, and suggest light weights for extended periods. Demonstrations highlight the practical approach and nuances of these routines, making it clear that hands-on practice enhances understanding.
00:00:00
In this part of the video, Dan John discusses his popular “Armor Building Complex” workout routine and addresses common questions about it. Originally designed for American football players, the workout involves using double kettlebells for two cleans, one press, and three front squats. He notes the equal work-to-rest ratio when done with a partner. Dan then introduces a variation for those with only one kettlebell, explaining how balancing the volume of squats led to a new program. The single kettlebell version includes a clean and press with each hand followed by two front squats, before repeating the sequence. Despite the simpler description, he acknowledges it’s easier understood through demonstration.
00:03:00
In this segment of the video, the instructor demonstrates a single kettlebell armor building complex workout. The exercise regimen includes two reps of clean and press on both the left and right sides, followed by four front squats in total. The instructor suggests using a lighter weight for extended workout periods and adequate rest intervals, specifically 30 seconds between sets. The workout timing is managed using a timer set at 30-second intervals. For accuracy, a wall clock with a sweeping second hand is recommended for ensuring true 30-second rests. The instructor shares their practice experience using a 20-kilo kettlebell with plans to increase the weight upon returning home.