the 10-Min Kettlebell ABC (Armor-Building Complex) Workout
If you’ve been in the kettlebell world for a while, you’ve probably heard of Dan John.
I’ve been a huge fan of Dan John for years. I’ve taken a
couple of kettlebell certifications with him already, and I’ve got another one lined up in 2025 because there’s always more to learn.
His no-frills, no-BS approach to strength training just works. One of his greatest hits is a kettlebell workout called the Armor-Building Complex (ABC).
The Armor-Building Complex (ABC)
The ABC is
as simple as it gets. Here’s the classic double-kettlebell version:
- 2 Double Kettlebell Cleans
- 1 Double Kettlebell Military Press
- 3 Front Squats with Double Kettlebells
And if you’re working with just one kettlebell, here’s how to tweak it:
- 2 Single Kettlebell Cleans (Right)
- 1 Single Kettlebell Military Press
(Right)
- 3 Front Squats (Right)
- Switch to the left side and repeat the sequence.
Start with 10 Minutes (and Build from There)
If you’re new to this complex or kettlebells in general, start with 10 minutes.
Here’s how to train it:
- Set a timer for 10 minutes.
- Perform as many
high-quality sets as possible.
- Rest as needed to maintain perfect form.
Once you’ve got the hang of it, you can work your way up to longer sessions. I’ve seen people crush this complex for 30 minutes or more, but let’s get through 10 minutes first!
Choosing the Right Weight
Picking the right kettlebell is key to making this workout
work:
- Men: Start with a pair of 24kg kettlebells for the double-bell version, or a single 24kg kettlebell for the single-bell version.
- Women: Start with a pair of 16kg kettlebells for the double-bell version, or a single 16kg kettlebell for the single-bell version.
If you’re new to kettlebells, go lighter. It’s better to master the movements
with a manageable weight than to struggle with form. You can always move up when you’re ready.
Why the ABC is Perfect for the Ageless Warrior
As we get older, strength training becomes more than just a way to stay fit — it’s the foundation for living a healthy, functional, and independent life. Whether you’re in your 40s, 50s, or beyond, building and maintaining strength helps combat the natural effects of aging, such
as:
- Decreasing bone density
- Joint health and mobility
- Muscle loss
The way we train needs to evolve over time. What worked in your 20s and 30s might not feel as great on your shoulders, spine, or knees anymore.
Take the barbell overhead press, for example. It’s a fantastic move for building upper-body strength,
but if your shoulders aren’t what they used to be, it can feel like grinding nails into your joints. Switching to a single-arm kettlebell press gives you the same benefits — strength, stability, and core engagement — while allowing a more natural, pain-free range of motion.
The same goes for the barbell back squat. It’s a powerhouse for building leg and core strength, but it can be hard on your lower
back and knees. The kettlebell squat? It still challenges your lower body while being much easier on your joints, allowing you to progressively lift heavier weights as your strength grows.
a final message from today's sponsor:
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With these programs, you’ll be able to:
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I’ve got more details over here:
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Feel free to take a look and see if it resonates with you. And, of course, if you have any
questions, reply to this email and I’ll do my best to help!
-Forest Vance, MS – Kettlebell Specialist – Over-50 Expert – ForestVanceTraining.com – KettlebellBasics.net
