Complex workouts for fat loss muscle building with kettlebell, dumbbell, and barbell exercises that will take your body into a whole new level of hardness and conditioning.
If you have been stuck in a rut and are looking for a different training technique to eliminate the boredom, bringing in new results with complex exercises might be what you have been looking for.
If you have never heard of "complexes" before, the basic idea of it is that instead of repeating the same exercises for multiple repetitions to complete the "set", you would do one repetition of several different exercises one after the other and repeat that sequence several times to complete the "set". It's basically like performing a routine, but not just mindlessly performing the typical "set".
This type of training is fantastic to work a huge amount of muscle cycles in a short amount of time, and most definitely boost your workout to a whole new level of conditioning. This intensity aspect of training is simply amazing, as you'll find yourself huffing and puffing just after a mere two to three times following a sequence.
Personally I like to incorporate about five exercises into my complexes. Any more than that and you might forget what the next sequence is in line. Below is example of a killer barbell complex that really gets my blood flowing:
Barbell Complex Example
1. high pull from floor (explosive deadlift right into upright row in one motion);
2. barbell back to thighs, then hang clean (explosively pull bar from knees and "catch" the bar at shoulders);
3. barbell back to floor, then clean & jerk;
4. barbell back to thighs, bend over, then bent over row;
5. barbell back to thighs, then finish with Romanian deadlift
Use weights that you can still handle for your weakest lift of the bunch, yet keeping it may be enough to challenge you. Try to repeat the sequence two to three times without resting... that's one set. As you progress over time on these routine by increasing the repetition sequence in each set, or by adding sets on subsequent workouts before gradually increasing the weight.
For example, if you have completed the above complex with 155 pounds for three sequences per set or three sets in today's workout. The next time you do the workout, try 155 pounds or three sequences per set for four sets. The day you successfully complete five sets with 155 pounds, increase the weight five or 10 pounds the next time, and drop back the routines set to three sets. By adding this variation into your exercise regime, you will make great improvements over time.
Now I'm going to show you a great kettlebell complex that really kicks ass. If you don't own a kettlebell, you can substitute with a dumbbell, but I ever would highly recommend picking yourself up for kettlebell... solely for the sake of convenience when you want to punch out a quick intense workout at home without going to the gym.
I've been training with kettlebell's for a little over a year now, and can safely vouch that they have dramatically boost my strength, body composition, and overall physical capabilities. If you're unfamiliar with cut the bells, they belong to an old eastern European training secret that has just started to take the United States by storm over the last few years. Elite athletes and sports professional are using kettlebells as their preferred training tool for serious pumping.
To start off I would recommend just which one kettlebell and learn all the secrets of the single kettlebell drills first, before diving into with the double bell drills. Just one kettlebell coupled with your body weight exercises can literally be enough to make up your own home gym, without any additional equipments. Or a kettlebell can simply be a great alternative workout to infuse into your normal routines once or twice a week. Either way, it's a whole new world opened up as your weight lift.
Example Kettlebell Complex
1. one arm swing
2. one arm snatch, keep the bell over head;
3. one arm overhead squat;
4. bell back down to bottom, then one arm high pull;
5. bell back down to bottom, then one arm clean & press
Similar to the barbell complex, repeat the sequence (without rest) two to three times with each. That a set... and one hell of a kick ass set that is! Try increasing from three to four to five sets on subsequent training with a given weight before notching up your sequence repetition. If you're not totally drenched in your own sweat with your heart beating out off your chest after that kettlebell complex, you are right holding too light a weight or you are a genetic freak!
To make it up for those who have access to dumbbells rather than kettlebells, now I'll show you how to put together a good dumbbell complex.
Example Dumbbell Complex
1. upright row with each arm separately then both together
2. front lunge with one leg, then the other
3. back lunge with one leg, then the other
4. curl to overhead press
5. keep dumbbells at shoulders and squat
Once again use the same type of sequencing and progression explained with the barbell complexes. I believe it is a great strategy to alternate barbell complexes on one day and with kettlebell or dumbbell complexes on every other training alternate days.
For example, you could do barbell complexes on Monday, kettlebell or dumbbell complexes on the following Wednesday, jumped right back into barbell complexes on Friday. Do some sprints and bodyweight drills on Sunday, then Monday would be kettlebell or dumbbell complexes again, Wednesday would be barbell complexes and so on and so forth. Given this program a good trial for a month (I dare you), and you will be one who owns a body of steel!
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