The Power of Complexes

When you're in a hurry, need a challenging metabolic workout combined with strength training, and/or need something efficient and stimulating, performing a complex of exercises is a valuable tool.

The complex is designed around a singular piece of training equipment. Could be your own bodyweight, could be a kettlebell, dumbbells, a barbell, or a medicine ball. Your only limit is your imagination.

Exercises are designed in a logical sequence, using mostly multijoint movements, from large to small, and sometimes alternating from lower body to upper body. Exercises are performed for either time (20 seconds-60 seconds) or repetitions (6-10 reps/exercise).

When using strength tools (kettlebells, barbells, dumbbells, etc), the weight that is chosen should allow for completion of all exercises, and is chosen based on the weakest of the movements. For example, if you are using dumbbells and one of the exercises is the overhead triceps extension, you would choose the weight for the entire complex based on the weight you use for that one exercise.

Below are a couple of examples of kettlebell complexes (my favorite tool for complexes), but the options are limitless!

KETTLEBELL COMPLEX #1(1 kettlebell, performed with both hands on the kettlebell at once) Flow from one exercise into the next, performing 10 reps/exercise for 4 rounds, with 1 minute rest in between each round.

1. Kettlebell Swings

2. Kettlebell Squat to High Pulls

3. Kettlebell Thrusters (Goblet Squat to Press)

4. Kettlebell Cossack Squats

5. Overhead Triceps Extensions

KETTLEBELL COMPLEX #2 (1 kettlebell, performed unilaterally-finish one side with one exercise, then change hands and perform the other side, then move on to the next movement) Flow from side to the other, one exercise into the next, performing each movement for 30 seconds for 4 rounds, with 1 minute rest in between each round.

1. 1 Arm Kettlebell Swings

2. 1 Arm High Pulls

3. 1 Arm Kettlebell Cleans

4. 1 Arm Kettlebell Snatch

5. 1 Arm Racked Step Back Lunges

6. 1 Arm Racked Lateral Lunges

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-Aaron

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