Complexes: A Killer Way To Torch Calories

Complexes: A Killer Way To Torch Calories

Original Post By: GirlsGoneStrong.com

My last several of weeks have been packed full of amazing things. There was the Women’s Fitness Summit in Kansas City, then packing up and heading to Salt Lake City where I will stay for the remainder of the year.

I landed in Utah, and spent exactly 24 hours there before I turned around and took off for a five-day camping and mountain biking trip. I’ve packed, unpacked, repacked, and shipped so many items that I am still uncertain which part of the country some of my belongings are in.

Even with the welcomed chaos, I still wanted to get my workouts in, but I have been seriously crunched for time. While I typically like to spend about 60 – 90 minutes at the gym, working out (and socializing), this has not been an option the last few weeks for me.

I needed to get in, get a full body workout done, and get out.

This is the perfect time for a complex!

A complex, whether it be with a barbell, kettlebell, dumbbell, or even your own bodyweight, is a fantastic way to burn some serious calories and lose body fat, (assuming that your nutrition is on point!)

Complexes: Barbell, Kettlebell, Dumbbell, or Bodyweight

Lunging variations are fantastic exercises for complex work.

Why, When, and How?

A complex is, paradoxically, very simple 

It’s typically about 3 – 6 exercises strung together, done for around 6 – 10 reps each, for a total of 3 – 6 times through. You complete all reps for each exercise before moving on to the next one.

They can be done using a barbell, kettlebell(s), dumbbell(s), or your own bodyweight. If you are using weights, you will complete all reps of each exercise before setting the weight down.

It’s a fantastic way to incorporate resistance training and conditioning in a limited amount of time. Often, people hear about a short workout, and they scoff. “Pffffft. Short workout? How effective could that be?”

Don’t let the short workout fool you – complexes are challenging.

They are extremely effective for torching calories, and the best part is that they are fun! They are a great way to spice up your workouts, try something new, and challenge your body in a different way.

You can do a lighter complex as a finisher at the end of your regular training session, or you can go a bit heavier and use a complex as your main workout.

When setting up a complex, keep it simple. The basics work.

You don’t need to waste time trying to think up a bunch of new-fangled moves. Just alternate between lower body and upper body movements, and if you can get a push, a pull, a hinge, and a knee-dominant movement in there, even better.

Bodyweight complexes are great for traveling. You can do this in your hotel room!

Weight Selection

When doing a barbell, kettlebell, or dumbbell complex, remember that your weight selection should be based on whichever is the hardest movement for you.

For example, if your barbell complex is a deadlift, bent over row, overhead press, and back squat, most people will need to gauge their weight selection based on the overhead press, because that is likely going to be the hardest movement of the four exercises for them, and you’ll be using the same weight for all of the movements.

It’s always better to select a weight that you realize is a bit too light, then to sacrifice form to struggle with a weight that turns out to be too heavy.

If you significantly undershoot, no biggie – treat it as a warm-up and increase weight a bit next time around.

Also, it’s always a good idea to do a warm-up using a lighter weight before you really get going. If I’m doing a barbell complex, I always run through it once with just the bar before loading plates on.

A good general rule to start with is:

Heavier weight = more sets = less reps

Lighter weight = less sets = more reps

Let’s Get Moving!

To jump start your imagination, you can check out these three complexes that are my Go-To’s when I’m short on time, or I simply want to do something different.

If you are a visual person, you can check out the video demo. The barbell complex is shown first, and then the dumbbell workout, followed by the bodyweight complex.

Barbell complex:

Complete 6 – 8 reps of each movement before putting the barbell down. Rest for 2-3 minutes. Shoot for 3 – 5 times through the complex.

• Romanian Deadlift
• Bent Over Row
• Overhead Press
• Front Loaded, Reverse Lunges

Dumbbell complex:

Complete 6 – 8 reps of each movement before putting the weights down. Rest for 2-3 minutes. Shoot for 3 – 5 times through the complex.

• Squat
• Biceps Curl into Overhead Press
• Lateral Lunges
• Rows

Bodyweight complex with a bench:

Since this is a bodyweight complex, you can probably get away with doing significantly higher reps, and cutting rest time down a bit.

Complete 10 – 12 reps of each movement. Rest for 1-2 minutes. Shoot for 3 – 5 times through the complex 

• Step-up Into Reverse Lunge
• Pushup into Side Plank
• Single Leg Elevated Hip Thrust 

Complexes can be super effective for fat loss (if you’re eating right), and a new, fun challenge! Give them a try and post your time in the comments section!