Happy Thursday to you.
Today I would like to share with you a workout format that will not only save you lots of time but is also great fun too!
Workout Complexes take a series of special exercises and put them together into one complete circuit that is completed without resting or putting the weight down.
You can use Workout Complexes to replace your regular cardio and gain a lot more benefits, including:
- Faster workouts
- More joint friendly
- Full body conditioning
- Add more muscle and tone
- Huge amounts of fat loss afterburn
Barbells are superb for Complexes, as are Powerbags, 2 Dumbbells or 2 Kettlebells. You can also perform complexes with 1 Kettlebell/Dumbbell and change sides after each exercise.
Here’s one of my favourites for you to try with any of the above equipment:
- Deadlift or Kettlebell Clean
- Overhead Press
- Reverse Lunge
- Bent Over Row
- Squat and Press
Watch videos of all these kettlebell exercises below:
Start by choosing a weight you can comfortably press overhead for 10 reps. You will need to experiment a little to get the load right at first.
Then it’s time for action…
For Fat Loss
Perform 10 reps (or 10 each side if just using 1 kettlebell or dumbbell) of each exercise a, b, c etc. at the end of the complex rest for 45 seconds and repeat for 2-4 sets.
For Muscle Growth
Perform 6 reps of each exercise a, b, c etc. at the end of the complex rest for 120 seconds and repeat for 2-3 sets. You will need to increase the starting weight to a level where you can only Push Press 5-6 reps overhead.
Don’t forget to warm up before the workout…
Use this no equipment warm up circuit:
- Yoga Squats x 8
- Alternating Reverse Lunges x 16
- Single Leg Deadlift x 8
- Wall Slides x 10
- Repeat 2 times
Watch videos of all these warm up exercises here
If you find this warm up too demanding then THIS IS your workout and you should aim for 3-4 rounds and call it a day.
I would recommend you only use the above Complex 2 times per week to begin with. If you get the weight correct for the complex then it is very demanding on the body!
Give that one a try and let me know how you get on and what equipment you tried it with.
All the best,
Greg
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