An exercise “complex” routine is basically a series of exercises performed in sequence using a single barbell or set of dumbbells. You will perform the entire series of exercises back to back with minimal (if any) rest using the same bar or dumbbells. But don’t mistake complex training as being the same thing as circuit training… with a complex routine you are using several compound exercises that flow together smoothly transitioning from one to the next without rest; this delivers a cardiovascular conditioning effect as well as metabolic conditioning (blasting your fat stores!).

As you know I recommend circuit training and super-set workouts (MRT) as well as high intensity interval training (HIIT) for getting rid of access body fat.  Well, barbell and dumbbell complex’s have the combined benefits of both MRT and HIIT! If your main challenge is finding the time to workout, then complexes may just be your solution. Because of the nature of a complex routine (no rest between exercises in the complex) it does a good job of replacing your traditional HIIT workouts… however, this type of workout also necessitates a somewhat lighter weight being used. Because you are using the same weight for all exercises within the complex, it also means that some muscle groups will be trained less intensely than others (for example, in a full body complex the weight you can use for your lower body will be limited by what you can handle for your upper body).

But complex workouts make up for these limitations by providing increased training volume, metabolic conditioning,  as well as a time and space-efficient exercise routine. Here are some examples of 3 Complex Routines:

 

These first two workouts are Barbell Complexes. The first one is a Full Body Complex and the second one is called the Bear Complex. Both of them can be used in place of a HIIT workout, or for a couple of rounds at the end of a strength training workout as a metabolic finisher, or as a stand-alone workout for metabolic conditioning and fat loss.

Here is an example of a Dumbbell Complex: 

This is a quick full body dumbbell complex you can use for fat loss or dynamic conditioning. It usually takes less than 20 minutes (depending on your rest intervals). Perform 5 sets of 5 reps each of these 5 exercises:

Split Lunge Jumps (OR Reverse Lunges)
Full Squats (OR Jump Squats)
Burpee Push Press
Renegade Rows
Mountain Climbers

If you’re getting bored of your regular cardio workouts, or you are often pressed for time with your current fitness routine, give these Complex workouts a shot. After you try it come back and leave a message below to let me know what you think of it!

Stay lean,

Josh