Dan this a clean, concise, and well produced video. With clean audio, excellent b-roll video demonstrating the movement and just enough text on screen for clarity. It shows you put time, effort and thought into testing the reps and then producing the video. Thanks for sharing.
The Armor Builder has been one of my go-to's for a decade. It's easy to remember, it's heavy, works me hard, but I don't get smoked. Right in the sweet spot. Awesome to see a single bell version so that my lonely 32kg bell gets some love.
Thank you for adapting your ABC for single KB, I will be trying this out this week for sure. Although given those bunks in the background, I was expecting "ladders". Couldn't resist. I'll get my coat...
I love the OG ABC! I travel a lot for work & usually keep 2- 24kg & a 16kg in my Jeep & do the ABC, some halos & goblet squats as microworkouts, or go anywhere from 10-30 min & anywhere from a few sets (every hour on the hours), or just one or two during a 12 hour shift. Just so much benefit, & variety we can get from the kb. Thanks coach!
@@DanJohnStrengthCoachshould one buy both or is there a lot of overlap between the two? I ask because I was under the impression that ES4FL would be an addendum to the omnibook, but according to the website it's over 200 pages.
After watching the video last night and being incredibly thankful for having the answer to a question I wondered about for months, I just came back to comment "please rename it to something including 'single kettlebell armour building complex'" - but thankfully there are seemingly several people wanting the video to succeed within the popular TH-cam searches ❤
As always brilliant "program". Did 15 rounds with 24kg (needed to push press due to issue in right shoulder). EMOM would have been to intense with only ~15sec rest. Started every round after 90sec - so took me 22min. Will go the next 4-6 weeks with nothing else but this 3x per week and play with duration and size of the bell. Might chip in some pullups 2-3 times a week. Again many thanks!
Thank you for the armour Complex 1.0 and 2.0! About a month ago I started including the Armour Building Complex in my workouts and it's fantastic. I have modified it a bit . I do 4 sets of ABC following by a minute rest. And I do this 10 times. Great workout in less than 20 minutes! I really look forward to this workout. Thank you again!
I've been playing with the ABC using 16s and 20s of late. I set my timer at 1 minute and start with 2/1/3, then down - takes about 20 odd seconds. On the minute I then do 3/2/4 - taking 35-40 seconds. On the next minute I do 4/3/5 which takes about 45 seconds. On the next minute I go back to 2/1/3 etc. Repeat for 3-5 rounds of ladders. I do a single complex using 30 seconds x 20 on my timer. Clean - Press - Step back lunge - press whilst in lunge (don't rack) - step up with k/b overhead - rack and squat. Takes about 20 seconds. Bell down for 10 and go with the other side on the bleep. This is a variant of a complex from Brett's " Iron Cardio" - well worth buying! These are sneaky with regards to HR - short rests keep my HR over 140 and sometimes 150 with the doubles.
Really like this one! Did 20 rounds with a 20kg today followed by an hour walk and it felt great. Did it on the minute but will play around with intervals depending on if I use the 20 or 24. Thanks for another great complex coach!!
Love it! ABC is my fav ever. Doing it 3x/wk with 3 different weights, rounds, rest as an experiment. In the past I’ve noticed the WTH effect. So now it’s time for the F Yeah Effect!
It’s a good workout. Spent a long time figuring it out but a lot of people push back against the new idea but the squats were unreasonable with all the other options. I’m glad you like it.
@@DanJohnStrengthCoach Personal update: After the Double-Front-Squat (after recommended quick shake) i inserted a Pullup! This works good for me. Sporty greetings.
i've been doing the OG Armor Building Complex with a single KB to end 3 sets of heavy snatches, deadlifts and swings. it never occurred to me that the squats were too much. well that was until last week when I did a 10 min EMOM of the OG Armor Building Complex. it was killing me but I soldiered on. this new version will be a great replacement or alternative. Thanks Dan!
Thank you Dan, I am using the ABC to prepare me for a grappling tournament. I vary the weight through the week (20, 24 or 28 kilo). Twice per week, sometimes three times. Thank you!
@@DanJohnStrengthCoachtournament went well, the complex has helped me a lot. Now onto the normal ABC but i don't have matching bells. I'll figure it out
Thanks Coach -- will try this out today! I love the original armor building but I've got only single bells of each weight. I've tried the original many times just repeating the workout with each side but as you said, that's a lot of volume! I've also tried with different sized bells and just alternate sides each round which adds it's own nice flavor as you get some asymmetry. This looks perfect.
Thank you very much. I appreciate this because I only have one kettlebell also workiny my way through easy strength book you wrote with pavel and it is really useful and helped me immensley.
When is the Armor Building Complex book coming out? I have been doing this program for the last five weeks and I love it! and I am working my way up to 30 rounds (currently at 20) Basically due to my work schedule I can get do this complex on Tuesday, Wednesday I do swings...then Saturday I do the complex and swing on Sunday...the in between days I get a lot of walking... thank you very much Dan, I own most of your books and I appreciate all the knowledge you share with us!
Love it. I recently came up with a step up version of the abc consisting of 5 cleans, 3 presses, 6 alternating step ups then change hands. I do about a minute rest then repeat for 5 or 6 sets.
Dan thank you for this great idea. I read for many years ago your book "Attempts" Essays on Fitness, Health, Longevity and Easy Strength. It is one of my favorite in this matter. You are a icone of the strength training. Love you. 🧡
… I’ve done this for complex for for years but put in a single arm swing and a snatch on each side. Came about when I was learning and couldn’t snatch properly and the progression and momentum helped me learn to control the weight. Ended up finding how effective it was after running for the bus one day and finding that I wasn’t out of breath!
As a rugby player, i love this complexes, they really help me create that force transfer specially with the tackles, going to start right away with this one coach, how many times a week do you recomend doing this workout? and thank you for the awesome workout!
Hello, Dan, thank you so much for the complex, it is just I was looking for. The first time I did a trial with a 16 kg kettlebell, the result was 20 rounds in 27,5 minutes. A day later, I used a 20 kg kettlebell, the result was 20 rounds in 32 minutes. I am 66 years old. I am sure I will start to include the complex in the training schedule. It was possible to slightly raise the tempo, but hyperthermia did not allow it. At the end, I added a farmer's walk (40 seconds per hand) and several pull-ups (biceps). With greetings from Russia.
Could you advise on the sort of volume to use for this programme please? How many sets should you do it for? This is for conditioning for BJJ. Just finished a few months of you easy strength which was a godsend for strength BTW, thank you so much for everything you do. Just need to get some explosive movement cardio in now. Think alternating back and forth might be my plan going forward.
@@DanJohnStrengthCoach I did 21 rounds with an 18 kg bell. Got my heart rate up and had a good sweat. Need to improve my bell transitions and form. Will rewatch the technique portion of the video. Thanks for all you do, Coach! 😃
Started doing this, feels way better for me than with double kettlebells. I also switched to goblet squats instead, since I like throwing in a couple of kettlebell curls at the bottom of the squat! Possibly the best full body workout I've done in my entire life.
Thank you Dan for your videos! Can I use this as a finisher at the end of a workout? Like put on the timer for 10 min and give myself 30s rest between sets?
Thanks Dan I really value having a minimal equipment setup and I really liked the abc. I made my own single variation but am happy to move to one with the Dan John seal of approval.
Lovely, ABC is one of my favorite go-to, whether I want true heavy strength focus and more endurance-conditioning. Doubles works super good for the strength part, but as you so brilliant point out if you use singles (my preferred setup for endurance) your squat volume can be quite massive. I like ABC 2.0 and I will add it in to my go-to repository for sure! Thank you Coach Dan, for all the great insights and experienced shared,
Pavel would’ve made a WHOLE BOOK outta this, come up with a catchy name for different weights based on the ‘armour level challenge’ for 30 min EMOMs ranging from ‘bullet proof vest 24kg to ‘steel plated 40kg’ sold it for 12 bucks on Amazon😅 You’re a good man Daniel John!
I had scheduled myself to do the regular ABC with double 50 lb KBs today, but I was sore in the legs from your Humane Burpee workout and some pistol squats I did. Because I was sore, I decided to use a lighter kettlebell (35 lbs) and up the pace to make it a little less legs and more cardio. I only had one 35lb bell, so I did this workout. Enjoyed it. More akin to jogging than sprint repeats. Seemed to emphasize the press a little more. Pretty similar though, and a nice workout. Next week when I do the Humane Burpee again I think I will be better adapted, so I'll go back to double 50s.
This is indeed an amazing work out. Thank you Sir. Please do buy the Armor Building Formula. I have been using Brett Jones's Iron Cardio Program for 2 months. And Today I switched to ABC Single Bell Version. It is fabulous. My shoulder is smoking. My grip is crushed. Even better, my lower back feels extremely smooth.
This looks interesting, I think I'll have to give this a try. I am looking for a simple strength/condition type routine to add as a supplement to my boxing workouts (I workout from home). Can't take pounding the pavements as I'm getting on so I'll have to give this a try! Thank you for Sharing.
@@DanJohnStrengthCoach I've tried this twice, feels like very good all round workout which is perfect for what I want! Now I don't know if I did it the correct way, I just did it straight for around 10mins like the way you demonstrated, would you look to increase the time or maybe progress to heavier kettlebell? Thank you.
Can I use instead of kettlebells... Lol. Just kidding coach. This is awesome. I'm guessing rounds are 10-20? Still keep the Monday-Friday week 1, Wednesday week 2 split?
This answers the eternal question that is hovering in my mind for years. Thank you dan! Question, what if instead of a press we do a push press? I find it hard to do overhead press with the heavier kettlebell.
This is fantastic! Love the straightforward nature of it and how simple to implement it is. Not sure if discussed elsewhere but how frequently per week would this complex be done? Maybe done as a compliment to straight set work? Thanks for the incredible resource Dan!
@@DanJohnStrengthCoach my weaknesses were 1. pressing and 2. holding rack position at the bottom of the squat with my weak arm, but I progressed significantly during my holidays, given they didn't last long enough for me to get used to the weight jump from single 24kg (or double 24 and 20 kg) and get past the 15 day mark... I replaced the hand change with a flying hand change, eliminating the swing in the middle, and added a squat instead. so, for me the sequence was rh clean & press, rh clean (the bottom part) & change to lh for the top part, press & 3 squats with the KB on the lh. approximately 25" 5" rest, lh clean & press, lh clean (the bottom part) & change to rh for the top part, press & 3 squats with the KB on the rh with 1:30 per round I had 5" rest between switching sides and 35" rest at the end of one rep. failure always came from pressing with the rh or holding rack with the rh at the bottom of the squat, never from my quads. but that might be because of my physique. just for info, i weigh around 72kg which makes a 28kg KB more than 1/3 of my bodyweight and went up to 6-7 rounds this time I did feel the results. excellent program, will come back to it next time and hopefully go up to 20 rounds if i stay long enough
Dan, I have a 40 and a 45 pound KB. Would you recommend using the two and alternating hands for 2H ABC. Otherwise I’ll use 1. I am just avoiding buying a second 40 pound KB
To confirm, 30 seconds rest after every round of 1 C&P per side, and 2 front squats? Any recommendation on how long one should do this for in one workout? As always, thanks for the great material!
Depends. That’s how I do it. But you can really make any variation work. It’s not set in stone. It’s just a way for somebody who only has a single Kettle Bell to do this work out.
I’d like to alternate this with S&S because I love doing swings and getups and want to keep them in my regimen as much as possible. Can I do S&S in the same week as this? If so how often should I do each. If not how often should I alternate between the two? Thank you in advance.
Ah, that's why my friends suggested me to stop working out my buttocks...to many squats in ABC it was )) Switched to this updated version as I only have 1 kb and yes, 30sec is barely enough for one full round even if do not touch down in between and using my recreational 16k...so agreed on the analog wall clock being valid option) But as I can see now, with semi-round pause, we add up in symmetry which is not the thing to ignore with health in mind. A bit of practice to break into the new pace and it works great with higher push : squat ratio, really liked it! Many thanks!
Really great, thanks for putting this out there ! Question: why the 2x squats on one side rather than simply: clean / press / squat, switch hands and repeat. or: clean / squat / press, switch hands and repeat, Is there some specific advantage to the 2x squats in a row ?
Thanks, Dan...awesome! Am still working with the original double KB workout. What do you think about substituting double KB single leg kickstand deadlifts instead of double KB front squats? I'm a runner and would like to avoid becoming too quad-dominant from doing so many squats.
Sir I am modifying the complex to make it more easy.. 2 CL right 2 press right 2 FS right Drop and Repeat same with left. total volume 2 CL both side, 2 press both sides, 2 FS both side Mean 4 front squat total so volume is almost same except changing swing. Is it a good modification if i have only one 20 ?
Excellent - thanks a great sequel to an already great complex. Just set the time for 45 seconds instead of worrying about the second-hand sweep for 30 extra seconds? Edit: did 15 rounds each side with a 20kb (my usual double abc weight). Felt great, probably will try it with 24 next time.
🤯One of the biggest mysteries of the internet is finally solved! 👍👍
Indiana Jones Part Five? It was a fun run trying to figure out how to make it work.
As a single kettlebell user myself, this latest version is truly a blessing! Thanks John!!
Absolutely!
I'm somewhat of a kettlebell user myself 🕷
Dan this a clean, concise, and well produced video. With clean audio, excellent b-roll video demonstrating the movement and just enough text on screen for clarity. It shows you put time, effort and thought into testing the reps and then producing the video. Thanks for sharing.
Well…thank you
The ABC should be the pillar of all Kettlebell programs IMO. Thank you so much Dan for devising this system, it has truly changed the game.
Well, thank you.
This alternated with CrossFit’s Cindy 🤌
The Armor Builder has been one of my go-to's for a decade. It's easy to remember, it's heavy, works me hard, but I don't get smoked. Right in the sweet spot. Awesome to see a single bell version so that my lonely 32kg bell gets some love.
Thank you for sharing all that
Thanks coach. Looking forward to ten years of questions on your various podcasts about this!
Me too!
Thank you for adapting your ABC for single KB, I will be trying this out this week for sure. Although given those bunks in the background, I was expecting "ladders". Couldn't resist. I'll get my coat...
Yeah...ladders...good one.
😂
Thanks for this. I never liked the idea of double kettlebell movements but this program always intrigued me.
You are so welcome!
I love the OG ABC! I travel a lot for work & usually keep 2- 24kg & a 16kg in my Jeep & do the ABC, some halos & goblet squats as microworkouts, or go anywhere from 10-30 min & anywhere from a few sets (every hour on the hours), or just one or two during a 12 hour shift. Just so much benefit, & variety we can get from the kb. Thanks coach!
Thanks for sharing!! It's a great program, I think...
Thanks Coach Dan! ABC is one of my favorite workouts of all time and great to have a single KB version for travel (and to just mix it up).
Great to hear!
The more of your videos i watch the more i love the approach. Clear, simple and with a ton of experience to back it up
I appreciate that! Thank you.
Thanks for this Dan! Also thank you for all the free info you give out, you are very generous with your time and knowledge.
My pleasure! I hope you would consider joining DJU or buying Easy Strength or Easy Strength for Fat Loss. danjohnuniversity.com
@@DanJohnStrengthCoachshould one buy both or is there a lot of overlap between the two?
I ask because I was under the impression that ES4FL would be an addendum to the omnibook, but according to the website it's over 200 pages.
I will be buying both ES Omni and ESFL in the near future. I already own most of your printed work.
This is good stuff Dan! Great to mix in with my busy grappling schedule. Knocked out a fun 15 minutes with a 24kg bell after work and feel great!
Good stuff!
After watching the video last night and being incredibly thankful for having the answer to a question I wondered about for months, I just came back to comment "please rename it to something including 'single kettlebell armour building complex'" - but thankfully there are seemingly several people wanting the video to succeed within the popular TH-cam searches ❤
It's very popular.
Now that's killer single bell complex.
Thanks coach.
Absolutely
Perfect for traveling. Have my 16kg kettlebell and doing this for my hotel room workout. Thanks Dan.
Enjoy! When I use my car, I take two Kettlebells , both strapped in the backseat, but I love this idea of training like this in hotel room
As always brilliant "program". Did 15 rounds with 24kg (needed to push press due to issue in right shoulder). EMOM would have been to intense with only ~15sec rest. Started every round after 90sec - so took me 22min. Will go the next 4-6 weeks with nothing else but this 3x per week and play with duration and size of the bell. Might chip in some pullups 2-3 times a week. Again many thanks!
My pleasure...thank you
Thank for this Dan, appreciate the single bell option
My pleasure!
Thank you for the armour Complex 1.0 and 2.0!
About a month ago I started including the Armour Building Complex in my workouts and it's fantastic.
I have modified it a bit . I do 4 sets of ABC following by a minute rest. And I do this 10 times. Great workout in less than 20 minutes! I really look forward to this workout.
Thank you again!
Great to hear!
I've been playing with the ABC using 16s and 20s of late.
I set my timer at 1 minute and start with 2/1/3, then down - takes about 20 odd seconds. On the minute I then do 3/2/4 - taking 35-40 seconds. On the next minute I do 4/3/5 which takes about 45 seconds. On the next minute I go back to 2/1/3 etc. Repeat for 3-5 rounds of ladders.
I do a single complex using 30 seconds x 20 on my timer.
Clean - Press - Step back lunge - press whilst in lunge (don't rack) - step up with k/b overhead - rack and squat. Takes about 20 seconds. Bell down for 10 and go with the other side on the bleep. This is a variant of a complex from Brett's " Iron Cardio" - well worth buying!
These are sneaky with regards to HR - short rests keep my HR over 140 and sometimes 150 with the doubles.
Outstanding
Really like this one! Did 20 rounds with a 20kg today followed by an hour walk and it felt great. Did it on the minute but will play around with intervals depending on if I use the 20 or 24. Thanks for another great complex coach!!
Fantastic!
You did it again... thank you very much Coach!
My pleasure!
Thank you, sir! I'm going to have fun with this one. 🙏🙇
Have fun!
I recently got a single adjustable kettlebell so this is really nice to know. Very fun and very effective already. Thank you!!!
You're so welcome!
Love it! ABC is my fav ever. Doing it 3x/wk with 3 different weights, rounds, rest as an experiment. In the past I’ve noticed the WTH effect. So now it’s time for the F Yeah Effect!
It’s a good workout. Spent a long time figuring it out but a lot of people push back against the new idea but the squats were unreasonable with all the other options. I’m glad you like it.
I tried this exercise this morning in front of the rising sun after a classic 7-minute-training. Great complex with one Kettlebell! Thanks Dan! 🥇
Sounds great!
@@DanJohnStrengthCoach Personal update: After the Double-Front-Squat (after recommended quick
shake) i inserted a Pullup! This works good for me. Sporty greetings.
I'm excited to mix this into my cross-training days during my marathon prep block. Thanks Coach.
Sounds great!
Thank you Sir!! It’s appreciated!!
You are very welcome
i've been doing the OG Armor Building Complex with a single KB to end 3 sets of heavy snatches, deadlifts and swings. it never occurred to me that the squats were too much. well that was until last week when I did a 10 min EMOM of the OG Armor Building Complex. it was killing me but I soldiered on. this new version will be a great replacement or alternative. Thanks Dan!
My pleasure
Thank you Dan, I am using the ABC to prepare me for a grappling tournament. I vary the weight through the week (20, 24 or 28 kilo). Twice per week, sometimes three times. Thank you!
Sounds great!
@@DanJohnStrengthCoachtournament went well, the complex has helped me a lot. Now onto the normal ABC but i don't have matching bells. I'll figure it out
Good luck climbing into that top bunk after this workout! The burn
That's the plan!
Perfect exercise and perfect explanation. Thank you!
You're so welcome!
An absolute gem. Thanks, coach!
You bet! I hope it helps.
Thanks Coach -- will try this out today! I love the original armor building but I've got only single bells of each weight. I've tried the original many times just repeating the workout with each side but as you said, that's a lot of volume! I've also tried with different sized bells and just alternate sides each round which adds it's own nice flavor as you get some asymmetry. This looks perfect.
You got this! Thanks for the feedback.
This is like getting that birthday present you've always wanted. Thanks, Dan!
Happy birthday!
I did a single kb variation of ABC over the weekend, just as an experiment, doing 2 clean-1 press-3 reverse lunges.
Well…I hate lunges but I can see this
@@DanJohnStrengthCoach I'm going to give this version a spin after work today. It looks fun. I like the extra press.
Thank you very much. I appreciate this because I only have one kettlebell also workiny my way through easy strength book you wrote with pavel and it is really useful and helped me immensley.
You're so welcome!
When is the Armor Building Complex book coming out?
I have been doing this program for the last five weeks and I love it! and I am working my way up to 30 rounds (currently at 20)
Basically due to my work schedule I can get do this complex on Tuesday, Wednesday I do swings...then Saturday I do the complex and swing on Sunday...the in between days I get a lot of walking...
thank you very much Dan, I own most of your books and I appreciate all the knowledge you share with us!
I'm hoping soon. I answer this question daily now and I just don't know.
@@DanJohnStrengthCoach hang in there baby! you got this!!! the universe unfolds....many thanks
Thank you Coach! ❤
You're so welcome!
Love it. I recently came up with a step up version of the abc consisting of 5 cleans, 3 presses, 6 alternating step ups then change hands. I do about a minute rest then repeat for 5 or 6 sets.
Good stuff.
Great stuff Dan! I will try this out!
Please do!
Wonderful work! Thanks Dan!
My pleasure!
Love ABC. It’s my go to for when I have no real planned workout. Just set a timer and grind it out.
Great tip!
Nice!!
This also has 2 one hand swings built-in during the hand change.
Yes it does!
Dan thank you for this great idea. I read for many years ago your book "Attempts" Essays on Fitness, Health, Longevity and Easy Strength. It is one of my favorite in this matter. You are a icone of the strength training. Love you. 🧡
Well...I blush. Thank you.
By the number of comments you can tell this hit the spot.
Great work Dan
👍🔁✅🛎️
Thanks 👍
… I’ve done this for complex for for years but put in a single arm swing and a snatch on each side.
Came about when I was learning and couldn’t snatch properly and the progression and momentum helped me learn to control the weight. Ended up finding how effective it was after running for the bus one day and finding that I wasn’t out of breath!
Thank you for sharing that
This is brilliant Dan 👌🏽
Thank you
Thank you for the great content Dan. Did the ABC with double 20s for a 10 min emom and I LOVE IT.
What is an RKC?
Russian KB Certified.
As a rugby player, i love this complexes, they really help me create that force transfer specially with the tackles, going to start right away with this one coach, how many times a week do you recomend doing this workout? and thank you for the awesome workout!
Couldn't agree more. I usually recommend twice on week one, once on week two...and repeat until...
@@DanJohnStrengthCoach until strong. thanks coach!
thanks boss, will incorporate this one into the routine…
Any time!
Hello, Dan, thank you so much for the complex, it is just I was looking for. The first time I did a trial with a 16 kg kettlebell, the result was 20 rounds in 27,5 minutes. A day later, I used a 20 kg kettlebell, the result was 20 rounds in 32 minutes. I am 66 years old. I am sure I will start to include the complex in the training schedule. It was possible to slightly raise the tempo, but hyperthermia did not allow it. At the end, I added a farmer's walk (40 seconds per hand) and several pull-ups (biceps). With greetings from Russia.
Well, thank you. That's some excellent work.
Yes! Finally answered. Great variation!
Yay, thank you!
I'll give a try right now!! Thanks a lot!!
It's a pretty good little "thing."
@@DanJohnStrengthCoach just did it with 24kg , you saved me some money no need a second 16kg 😅 Your the GOAT Dan!! Thanks from Quebec
Could you advise on the sort of volume to use for this programme please? How many sets should you do it for? This is for conditioning for BJJ. Just finished a few months of you easy strength which was a godsend for strength BTW, thank you so much for everything you do. Just need to get some explosive movement cardio in now. Think alternating back and forth might be my plan going forward.
You could do probably 30 rounds of the full thing. You need to do it a few times first before you make this a volume thing.
Great setting for the demo
State Beach, Island Pond, Vermont
Thanks Coach! Gonna try it today :).
Excellent.
@@DanJohnStrengthCoach I did 21 rounds with an 18 kg bell. Got my heart rate up and had a good sweat. Need to improve my bell transitions and form. Will rewatch the technique portion of the video. Thanks for all you do, Coach! 😃
Thank, John! I appreciate it. God bless you 🙏🏻🇧🇷
My pleasure!
Started doing this, feels way better for me than with double kettlebells. I also switched to goblet squats instead, since I like throwing in a couple of kettlebell curls at the bottom of the squat! Possibly the best full body workout I've done in my entire life.
Good stuff! Thank you.
ABC is my favorite kind of workout, very simple but still challenging and versatile.
I agree with you on this....I like simple
Thank you Dan for your videos!
Can I use this as a finisher at the end of a workout? Like put on the timer for 10 min and give myself 30s rest between sets?
Yes and yes
Thanks Dan I really value having a minimal equipment setup and I really liked the abc. I made my own single variation but am happy to move to one with the Dan John seal of approval.
Great to hear!
Lovely, ABC is one of my favorite go-to, whether I want true heavy strength focus and more endurance-conditioning. Doubles works super good for the strength part, but as you so brilliant point out if you use singles (my preferred setup for endurance) your squat volume can be quite massive. I like ABC 2.0 and I will add it in to my go-to repository for sure!
Thank you Coach Dan, for all the great insights and experienced shared,
Thanks for sharing!
Fantastic!!
Much appreciated.
First! Another awesome gift from Coach Dan! Thank you!
My pleasure!
What a gift. Thanks Dan!
I’m very glad you like this
Pavel would’ve made a WHOLE BOOK outta this, come up with a catchy name for different weights based on the ‘armour level challenge’ for 30 min EMOMs ranging from ‘bullet proof vest 24kg to ‘steel plated 40kg’ sold it for 12 bucks on Amazon😅 You’re a good man Daniel John!
Well, I do have a book. This is in it, but I appreciate what you’re saying here. Thank you.
I had scheduled myself to do the regular ABC with double 50 lb KBs today, but I was sore in the legs from your Humane Burpee workout and some pistol squats I did.
Because I was sore, I decided to use a lighter kettlebell (35 lbs) and up the pace to make it a little less legs and more cardio. I only had one 35lb bell, so I did this workout.
Enjoyed it. More akin to jogging than sprint repeats. Seemed to emphasize the press a little more. Pretty similar though, and a nice workout.
Next week when I do the Humane Burpee again I think I will be better adapted, so I'll go back to double 50s.
That’s always a good idea. Thanks for sharing the story.
Thank you Dan! PS I really loved your Easy Strength book
Awesome! Thank you!
great complex! thanks Dan!
My pleasure!
this is awesome, I'm gonna go do it right now
Excellent!
This is indeed an amazing work out. Thank you Sir. Please do buy the Armor Building Formula. I have been using Brett Jones's Iron Cardio Program for 2 months. And Today I switched to ABC Single Bell Version. It is fabulous. My shoulder is smoking. My grip is crushed. Even better, my lower back feels extremely smooth.
Just the perfect amount of volumes.
Well, thank you for sharing this. Much appreciated.
Thank you coach
Any time
Dangit dan. I just this morning ordered a second kettlebell to do the ABC. Oh well, guess i have more options now. Lol. Thank you!
Hope you enjoy
Well, you can do the single version twice...
This looks interesting, I think I'll have to give this a try. I am looking for a simple strength/condition type routine to add as a supplement to my boxing workouts (I workout from home). Can't take pounding the pavements as I'm getting on so I'll have to give this a try! Thank you for Sharing.
Thank you for saying this. It’s a very good workout.
@@DanJohnStrengthCoach I've tried this twice, feels like very good all round workout which is perfect for what I want!
Now I don't know if I did it the correct way, I just did it straight for around 10mins like the way you demonstrated, would you look to increase the time or maybe progress to heavier kettlebell? Thank you.
Can I use instead of kettlebells...
Lol. Just kidding coach. This is awesome.
I'm guessing rounds are 10-20?
Still keep the Monday-Friday week 1, Wednesday week 2 split?
Absolutely!
That's awesome! Just tried this today with the old numbers and the Squats smoked me...
Great job!
This answers the eternal question that is hovering in my mind for years. Thank you dan!
Question, what if instead of a press we do a push press? I find it hard to do overhead press with the heavier kettlebell.
You can do anything you like, of course.
I can’t wait to try this.
It's a good one...just "right" in the proportions. If you have feedback, let me know.
This is fantastic! Love the straightforward nature of it and how simple to implement it is. Not sure if discussed elsewhere but how frequently per week would this complex be done? Maybe done as a compliment to straight set work? Thanks for the incredible resource Dan!
My new book has all the details on this danjohnuniversity.com/bookstore.
will be trying that during the holidays, i only got one 28kg at my parents' place. a bit heavy for the press but i'll see what i can do. thanks coach
That is what I started this idea with, the 28. The issue with the load is like Days 10-15...it just starts to grind.
@@DanJohnStrengthCoach i'll report after holidays!
@@DanJohnStrengthCoach my weaknesses were 1. pressing and 2. holding rack position at the bottom of the squat with my weak arm, but I progressed significantly during my holidays, given they didn't last long enough for me to get used to the weight jump from single 24kg (or double 24 and 20 kg) and get past the 15 day mark...
I replaced the hand change with a flying hand change, eliminating the swing in the middle, and added a squat instead. so, for me the sequence was
rh clean & press, rh clean (the bottom part) & change to lh for the top part, press & 3 squats with the KB on the lh. approximately 25"
5" rest,
lh clean & press, lh clean (the bottom part) & change to rh for the top part, press & 3 squats with the KB on the rh
with 1:30 per round I had 5" rest between switching sides and 35" rest at the end of one rep. failure always came from pressing with the rh or holding rack with the rh at the bottom of the squat, never from my quads. but that might be because of my physique. just for info, i weigh around 72kg which makes a 28kg KB more than 1/3 of my bodyweight and went up to 6-7 rounds this time
I did feel the results. excellent program, will come back to it next time and hopefully go up to 20 rounds if i stay long enough
Great complex. I did this after a 20 minute workout. 3 full rounds with a 40 lb kettlebell. AMRAP style
Thanks for sharing this. It is a fun way to get the work in.
This is great, thanks very much Coach!
My pleasure!
Dan, I have a 40 and a 45 pound KB. Would you recommend using the two and alternating hands for 2H ABC. Otherwise I’ll use 1. I am just avoiding buying a second 40 pound KB
That’s very good, yes. You might want to check out my new book on this.
To confirm, 30 seconds rest after every round of 1 C&P per side, and 2 front squats? Any recommendation on how long one should do this for in one workout?
As always, thanks for the great material!
Depends. That’s how I do it. But you can really make any variation work. It’s not set in stone. It’s just a way for somebody who only has a single Kettle Bell to do this work out.
I’d like to alternate this with S&S because I love doing swings and getups and want to keep them in my regimen as much as possible. Can I do S&S in the same week as this? If so how often should I do each. If not how often should I alternate between the two? Thank you in advance.
I tend not to answer S and S questions. I probably answered dozens of them in the early podcasts. I'm sure it is fine.
@@DanJohnStrengthCoachI appreciate your sage advice nonetheless, coach. Thank you.
Thank you Dan.
My pleasure
I've been waiting for this. Thank you coach Dan!
Hope you like it!
Thank you Dan, it's a greaaat workout
You're so welcome!
Ah, that's why my friends suggested me to stop working out my buttocks...to many squats in ABC it was ))
Switched to this updated version as I only have 1 kb and yes, 30sec is barely enough for one full round even if do not touch down in between and using my recreational 16k...so agreed on the analog wall clock being valid option) But as I can see now, with semi-round pause, we add up in symmetry which is not the thing to ignore with health in mind.
A bit of practice to break into the new pace and it works great with higher push : squat ratio, really liked it!
Many thanks!
You are welcome
Genius
I blush!
Awesome
Thank you.
This is great, thank you. How many rounds would you do, generally?
I really outline it in the book, but anywhere up to 30 rounds
@DanJohnStrengthCoach Thank you.
Really great, thanks for putting this out there !
Question: why the 2x squats on one side rather than simply:
clean / press / squat, switch hands and repeat.
or: clean / squat / press, switch hands and repeat,
Is there some specific advantage to the 2x squats in a row ?
I tried every variation for about a five-year period. You can do whatever you’d like.
Thanks, Dan...awesome! Am still working with the original double KB workout. What do you think about substituting double KB single leg kickstand deadlifts instead of double KB front squats? I'm a runner and would like to avoid becoming too quad-dominant from doing so many squats.
It's good. I just stick with the original
Sir I am modifying the complex to make it more easy..
2 CL right
2 press right
2 FS right
Drop and
Repeat same with left.
total volume 2 CL both side, 2 press both sides, 2 FS both side Mean 4 front squat total so volume is almost same except changing swing. Is it a good modification if i have only one 20 ?
Whatever you do is fine, of course.
I'm mixing this with the humane burpees, great way to workout in a short time - thanks Dan!
Absolutely...a great idea by the way.
How many times a week would you recommend, is it just the same as the double bell version I.e. twice in week 1 and once in week 2?
This is what I think
Excellent - thanks a great sequel to an already great complex. Just set the time for 45 seconds instead of worrying about the second-hand sweep for 30 extra seconds? Edit: did 15 rounds each side with a 20kb (my usual double abc weight). Felt great, probably will try it with 24 next time.
Great tip!
How many rounds should we aim for?
Well…you need to figure that out. Start with like ten
@@DanJohnStrengthCoach Awesome. Thank you Dan!