CUTTING WITH COMPLEX WORKOUTS

 

I’d love to but I don’t have time...

At some point or another, most of us are guilty of placing our workouts to the back of the queue when we are busy.

Workouts don’t need to be time-consuming, though. Shorter, intense workouts can be very effective in stripping body fat and boosting levels of fitness.

Even on a tight schedule, complex workouts can help you burn fat and build muscle.

The basic premise of these exercises is to combine two exercises performed back-to-back, ideally two compound movements. Compound exercises work the largest muscle groups across multiple joints, resulting in a greater demand on the body. They elicit a greater need for oxygen, therefore elevating the heart rate.

The Benefits of Complex Workouts:

  • Increase workout intensity
  • Melting through body fat a result in an increase of post-exercise oxygen consumption (EPOC)
  • Boosting the metabolism for multiple hours post-workout
  • A great way of breaking through a plateau or stagnation of progress
  • Increase muscle mass
  • Shorter full-body workouts

By feeding your muscles and central nervous system a new challenge and stimulus we can boost strength and lean tissue growth.

Compound exercises can improve athleticism by improving coordination, balance and motor control. There is not a great deal of functionality to a leg extension exercise (1,2,3,4).

Try this workout below:

  1. Fat Burning/Fitness Focus - Circuit style, where each exercise is performed for 30-60 seconds back to back to form 1 set. Complete 2-3 sets in total.
  2. Muscle Build Focus - Perform 3-4 sets of each exercise, for 6-12 reps with 60-120 seconds rest between sets.

Barbell Deadlift to Bent Over Row

Grip the barbell until the entire set of repetitions is completed. Firstly perform the deadlift, then once you’ve completed the move immediately perform a Bent Over Row. This is now one repetition completed.

Barbell Squat to Press

Grip the barbell until the entire set of repetitions is completed. Firstly perform the deadlift, then once you’ve completed the move immediately perform a Bent Over Row. This is now one repetition completed.

Lunge to Single-Arm Press

Holding a dumbbell shoulder height, lunge forward. In the bottom position of the lunge, press the dumbbell overhead to lockout the arm. Allow the dumbbell to return to shoulder height before the next lunge.

Dumbbell Man-Maker

The Man-Maker is a combination of a Renegade Row, Squat and Shoulder Press, with the emphasis being a constant movement from a ground position to a standing position.

Single-Leg Row

Standing on one leg, hold the cable handle in the opposite hand. Begin by bending the knee as deep as possible, keeping the arm extended. In the bottom position, simultaneously pull the cable into your side and extend the leg. Stand tall as you regain your balance and maintain a bent knee.

Key Elements

  • Combine circuit training with heavy resistance training and short rest intervals

So whether your goal is to build muscle, burn fat, improve fitness levels or simply to add variety to your workouts, then complex exercises are an excellent tool to have.

Resources

  1. https://www.acefitness.org/education-and-resources/professional/expert-articles/5008/7-things-to-know-about-excess-post-exercise-oxygen-consumption-epoc
  2. https://www.ncbi.nlm.nih.gov/pubmed/17101527
  3. https://acewebcontent.azureedge.net/June2018/ACE_HIITresistanceStudy.pdf
  4. https://www.ncbi.nlm.nih.gov/pubmed/31641363
Jonple