It’s difficult to stay motivated to work out when you are bored, so many people are constantly looking for something new to try. You want to try to keep things fresh, but you don’t want to be relentlessly searching for the next new workout trend that will get you excited. You also don’t want to be one of those people who give up on their fitness goals just because they’re bored. If you are in a rut you may want to try something called “complexes“.
Complexes can help you build muscle and lose fat. Complexes require very little equipment, so if you have dumbbells, kettlebells, or barbells in your home gym then you are ready to get started with complexes. This is also a great conditioning tool. You may have heard about this at the gym, but aren’t sure exactly what this means. A complex is basically made up of an exercise routine that you perform repeatedly. So instead of doing reps of the same exercise, you are doing multiple exercises in succession.
With complexes you can build a large amount of muscle in a short period of time. This is also a very intense type of workout that will push you to the next level of strength and conditioning. Does that sound good to you? If so, you should give it a try. A good rule of thumb is to do about 4-5 exercises for each complex. If you try to do more than that, you may forget what comes next.
Here are some great examples of interesting complexes for fat loss and conditioning:
1. Romanian Deadlift
2. Bent over Row
3. Front Squat
4. Push Press
5. Barbell Rollout
Be sure to use a weight that is appropriate for the weakest lift you will be doing, but also remember to challenge yourself. The complex should be repeated 2 or 3 times with no rest. That is considered to be one set. If you want an extra challenge, simply increase the number of times you do the sequences. You can also eventually use more weight to get more of a challenge.
1. Kettlebell Snatch
2. Kettlebell Clean
3. Kettlebell Swing
4. Kettlebell Overhead Squat
Just like with the barbell complex, you should repeat this about 2 or 3 times for each arm. If this isn’t enough of a challenge you can increase the number of sets you do and increase the weight. You will be panting and sweating before you know it. This is one intense workout!
1. Reverse Lunge
2. Alternating DB Row
3. Dumb Bell Push Up
5. Alternating DB Military Press
Complete the dumbbell complex just as you completed the other types of complexes. If you want, you can alternate the dumbbell complex and barbell complex. There is always the freedom and flexibility to change thing up if you want. You don’t want to get into another workout rut. This will keep things interesting and also be intense enough to build muscle and strength.
There are several advantages to using complexes over other types of exercise. For one, working out with complexes is more efficient than just regular weightlifting or interval training. You will burn more calories in less time. Complexes actually raise your metabolism after you work out, enabling you to continue to burn calories even after you are done with your workout. Complexes are also better than other types of exercise for building lean muscle and core strength. Does this sound good to you? If so, you should give complexes a try.