Now I’m not THAT old, only 50 years young, so I should clarify that I’ve been ‘in training’ in some capacity for 40 years.
When I was a kid, I was a high level competitive swimmer so I was in the pool about 2-3 hours a day by the age of 10 and on top of that, we did dry land training that included resistance training of some sort.
So, I’m no stranger to a variety of training methods. On top of my personal experience, I have a kinesiology degree as well. I continue to be a geek and read a ton of studies to keep up to date. I guess you could say that I’ve lived and breathed training from a young age and continue to do so.
I know what works and what doesn’t work.
I know that it’s necessary to shake up your training frequently to be able to keep getting results. And, I know that avoiding injury is paramount in any training plan.
As many of you know from previous blog posts and Facebook updates, I’ve incorporated complexes into my own training and I got a ton of requests to create something for YOU.
So that’s what I’ve done. I made a plan from my own workout experience with complexes. These are short and intense workouts that use a barbell or one set of dumb bells. I got my pal, Chris Lopez to provide some kettle bell complexes too.
Now when you see the workouts, don’t be fooled into thinking ‘there’s nothing special here’. The actual beauty of complexes is in the simplicity of them. There are a few basic guidelines to creating complexes to make them safe and effective. You can be sure that remaining injury free and not stressing one body part is tops on my list. I’ve seen many complexes that tax the shoulders WAY too much, this is a recipe for disaster. Who wants to be sidelined with injury?
While other trainers encourage ‘more is better, go faster!’ I emphasize proper training technique and mindful training. This keeps you in the game, injury free and getting results.
Take a look at this Challenge Complex and give it a go.
Here’s what’s in the workout:
Six by Six (Reps and rounds)
Choose a weight that you can use for ALL exercises. Try not to put the bar down throughout the set. Rest up to one minute between sets.
6 reps of each:
- Bent over row
- High pull
- Front squat
- Push press
- Burpee with push up
Rest 30 sec to 1 minute
4 to 6 rounds
If you like this workout and want to find more like this then because you’re MY reader, you get priority access to Challenge Complexes even BEFORE it’s launched to the general public.
Here’s what you’ll get:
17 Barbell complexes
-use a single barbell to Boost Metabolism, Build Muscle and Burn Fat
-learn the most effective lifts to safely get an intense workout in 20 min or less
-use BASIC and simple barbell moves to achieve your strength and fat loss goals
-replace HIIT with amazing strength building workouts
-perfect lifting technique while burning fat
-avoid getting ‘skinny fat’ by maintaining and adding sexy, lean muscle tone
-maintain and improve your strength by incorporating challenge complexes
-use as a stand alone workout or incorporate into your program as ‘cardio’ or on your day off
10 Dumbbell complexes
-add even MORE variety by using a single set of dumb bells to boost your metabolism, build muscle and burn away fat
-avoid useless and boring gym machines by using only ONE set of dumb bells and a small space
-train ANYWHERE for 20 minutes or less and achieve your fitness goals
Bonus: 8 KB complexes from Chris Lopez
-use simple and basic kettle bell moves in easy to follow complexes from a KB master
-perfect your KB moves while replacing boring cardio
All these come with coaching videos so you’ll know just what to do.
Shake up YOUR training, stay safe, build muscle, boost metabolism and burn fat all in less than 20 minutes.
PS. I get a lot of questions as to how to use Challenge Complexes, here you go:
How Do I Implement Challenge Complexes?
I am always asked how to implement challenge workouts into a fitness plan.
The great thing about these challenge complex workouts is that they can be used as a stand-alone program or they can supplement a plan that you’re already using. (Actually this is the case for ALL challenge workouts.)
First, let’s look at how Challenge Complex would look if it’s a stand alone plan, that is, if you’re ONLY using the Challenge Complex program.
Typically, complexes are full body workouts. Due to their nature, you can’t go terrifically heavy since they are created to use one barbell or one set of dumb bells. Your load should be the maximum amount of weight that you can do on your weakest move within the complex. For example, if you can only do a 45 lb barbell for push press with good form, even if you can deadlift a lot more, you will choose the 45 lb barbell.
Complexes are designed for you to use a lighter weight and concentrate on perfecting form. Remember though, that to intensify your complex, speed should stay the same, and you should increase load.
Having said this, you can do a complex workout daily.
My suggestion is to do the workouts in progression, train 4-5 days a week, taking a day of active rest off when necessary.
If you’ve chosen to get the Challenge Complexes Ab Edition or Challenge Complexes Olympic Edition, you can swap in any of those workouts as well. This way you’ll have endless variety between barbell, dumb bell, kettlebell, ab and Olympic lift workouts.
If you’re using Challenge Complexes as a supplementary program, especially if you’re using it in conjunction with a resistance-training program, then you’ll use the complexes program a bit differently.
Challenge complexes are typically full body with more of an emphasis on lower body exercises. They are great in a split like this:
- Day 1 – push
- Day 2 – legs
- Day 3 – pull
- Day 4 – off
- Day 5 – Challenge Complex workout
- Day 1 – upper body
- Day 2 – legs
- Day 3 – off
- Day 4 – Challenge Complex workout
You can add a short complex in as a ‘finisher’ to ANY workout. Your load will be less, but this will torch fat like no cardio can ever do.