Exercise Structure Part 9

As we now approach the end of this 10 part series in exercise structure I hope you have found the various training elements and ideas useful.

Continuing with the theme of cardio based weight training I have a great little time saver that can make your workouts not only intense, but also effective.

What is this method of which I speak?

Complexes

You can do a complex with almost any piece of equipment, or even body weight can be effective too.

I am going to give you a different Complex for several pieces of kit.

Barbell –

8 reps of each

Deadlift, Clean, Front Squat, Press, Bent Over Row.

Rest 60 seconds and repeat 5 times.

Dumbbell –

6 Reps of each

Renegade Row, Floor Press, Get Up, Squat.

Rest 60 seconds and repeat 5 times.

Kettlebell –

5 Reps of each

Swing, Snatch, Clean, Press, Squat.

Rest 60 seconds and repeat 5 times.

Body Weight –

12 Reps of each

Press Up, Burpee, Pull Up, Leg Raise.

Rest 60 seconds and repeat 5 times.

You will find you can have an effective workout that will help you burn lots of fat in a short space of time (as little as 30min). This is because the basic principle of a complex is to link in large compound movements that hit multiple muscles in one go, sending your metabolic rate through the roof.

My only advice is to start off light. They are harder than you think.

Enjoy
Ross