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With the holiday's upon us the annual onslaught of treats and booze has begun. Every day a different co-worker brings in home made treats to share with the office. Personally I do my best to follow a paleo diet, but with a metabolism like mine sometimes hunger and temptation break me down into a brownie eating flunkie. I love eating paleo, but let's face it, life is too short not to eat home made brownies! With reality being what it is, we all need some tools in our shed to fight the tide of expanding waist lines this time of year.

One tool that will help you turn some heads is the kettlebell complex. Complexes are similar to circuits in that you move from one drill to another without rest. The only difference is that you use the same weight for the entire round and never put the weight down. This results in even less rest time than most circuits.

To give you an idea of the effectiveness of this tool, it's been two hours since I finished my kettlebell complex workout and I am still sweating. Mind you the copious serving of stuffed peppers (bison, pork, onions and red peppers) didn't exactly cool me off. But whenever I bang out some kettlebell complexes/circuits, I am always reminded how dramatically they effect my metabolism.

Kettlebell complexes are a great tool to help you burn fat, improve athleticism and put some muscle on. Mind you I do a lot of heavy lifting 4 days a week with barbells and odd objects, so for me kettlebells are pretty much only used for conditioning and burning fat. Here is the workout I did to do just that:

• Mobility Work
• Dynamic Body Weight Warm-up
• lunges, inch worm and other body weight drills taken from Alwyn Cosgrove's New Rules of Lifting 
• 1 Kettlebell Complex, 3 rounds of 10 reps per drill per side
• hand to hand pass around the waist
• 1 hand swing
• lunge with pass under the leg
• figure 8 to hold
• 1 Kettlebell Complex, 2 round of 10 reps per drill per side
• snatch
• windmill
• bottoms up clean

Here is a good example of a kettlebell complex. And don't worry, you don't have to become a skinny dude with lots of kettlebell training. If you mix in some heavy lifting you will carry some nice muscle armour as well. I use kettlebells all the time and am a competitive strength athlete.

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