One device, one weight, one area — and go. That’s what you do when you start the training complex. Whether you’re using barbells, dumbbells, kettlebells, or even battle ropes, the Workout Complex aims to maximize your time and space while working as hard as you can.
It can be fun to move seamlessly between different devices. Think of a solid CrossFit workout that moves from move to move. However, from crowded gyms to limited equipment, it can prevent you from participating in the training complex of strength and endurance sweat fests.
If you need to rush to attend an effective training session, the workout complex may be exactly what you are looking for. It’s also useful if you’re looking for a brutal finisher to end your session with a high-pitched, breathtaking sound. Whatever your training needs, you may be able to design a training complex that fits your goals.
What is a workout complex?
The workout complex allows you to perform continuous exercises using the same equipment. We do not change weight or place tools between movement and the person in charge. It just flows from one movement to the next... It can take the form of a barbell complex, dumbbell complex, or kettlebell complex (sometimes called kettlebell flow).
How you design your workout complex depends on your goals, but one general rule of thumb is that you need to connect your exercises in sequence. This means that the end position of the press is so far from the start position of the column that it may not move directly from the overhead press to the curved column. Instead, you may move from a bent row to Clean & Press.
How to design a workout complex
At first glance, the design of the workout complex looks a bit complicated. However, breaking it down into separate components makes it much easier to create your own complex.
Step 1—Determine your goals
Different training goals have different designs for complex training. Do you mainly want to improve your conditioning and work ability? You may want to use the barbell to perform high-intensity interval training (HIIT) style training. You may also be aiming to increase the endurance of your muscles. Or maybe you’re just looking for as much fun as you can with your favorite device. Determine your main goals before making other choices.
Step 2 — Select a device
Do you have a passionate relationship with everything in Kettlebell? That alone may be a good reason to choose a particular device. But your goals also influence this choice. If you want to improve one-sided strength and eliminate imbalances, dumbbells and kettlebells are the best choice. If you have more space available and want to lift as much weight as you can tolerate, barbells may be your best bet.
Step 3 — Select an exercise
Most training complexes have the potential to replenish muscle from the whole body. However, for conditioning-related goals, you should choose movements that involve whole-body force. On the other hand, if you focus on building muscle in a particular area, you can bias your exercise choices to the upper or lower body.
Step 4—Determine the order of exercise
No matter which exercise you choose, you need to arrange them in the right order for the complex ones. Keep in mind that each move must flow to the next, as there is no equipment between the exercise and the person in charge. You cannot move directly from the dumbbell thruster to the curved row, but you can move from the row to the clean, thruster.
Step 5 — Select your weight
The weakest link is the biggest factor to consider when choosing the right weights for your complex. This does not insult the lifts on the list. Rather, it is a practical assessment of ability. I can deadlift a 40-pound dumbbell while I sleep, but can I do an overhead press only twice with that weight? You need to lower the weight accordingly. This ensures that the capacity of the overhead press no longer limits the total number of people to two. In this example, it should drop to at least £ 35, but potentially to £ 20 or £ 25 if you want to work more on durability and higher personnel.
Sample workout complex
Continuing with a few examples, designing your own workout complex is a little easier. Try some complexes and see how they feel. Here are some examples that you can use as-is or change as needed:
For durability
Because this workout complex is aimed at endurance, it is advisable to use a significantly lighter weight than the muscle building or conditioning complex.
Make sure you are still challenging yourself, but prioritize good shape. This particular durable complex focuses on building durability for the upper body.
- Double dumbbell push-ups
- Double dumbbell clean
- Double dumbbell thruster
- Double dumbbell curl
- Double dumbbell overhead press
- Repeat this flow Without rest. One person is responsible for performing all five exercises in succession.
- Perform 4-5 iterations Excellent form.
- 60-90 seconds break Repeat 3 more sets.
For muscle
When you’re mainly looking to stuff your frame with muscle, you’ll want to aim for a crisp, clean person with a moderately heavy weight.
This muscle building training complex focuses on the lower body, but involves the whole body.
- Barbell deadlift
- Barbell Bent Overlow
- Barbell Muscle Clean
- Barbell thruster
- Barbell front squat
- Repeat this flow Without rest. One person is responsible for performing all five exercises in succession.
- Perform 2-4 iterations Excellent form.
- Break for 90-120 seconds Repeat a few more sets.
For conditioning
While there is no doubt that dumbbells and barbells are used for great conditioning workouts, kettlebells are a good choice for power-based conditioning workouts.
Featuring explosive movements like swings and snatches, this workout complex aims to push your limits.
- Double kettlebell snatch
- Double kettlebell swing
- Double Kettlebell Dead Stop Swing
- Double kettlebell clean
- Double kettlebell push press
- Repeat this flow Without rest. One person is responsible for performing all five exercises in succession.
- Perform 3-4 iterations Excellent form.
- Break for 90-120 seconds Repeat 3-4 sets.
Benefits of workout complex
The workout complex isn’t really that complicated. Once you understand how the movements flow together, it’s very easy to do. After all, all you need to do is one weight, one device, and one (small) area. However, it has many advantages and can even be complicated.
Make the most of your time and space
Maybe you have to hit the gym at the same time as everyone else does. If you don’t like when the gym is crowded and want to get in and out as soon as possible, the workout complex can help. That’s because these complexes are an incredibly efficient way to spend your time. All you have to do is grab a single piece of equipment and flow through several sets of several people each. It doesn’t seem like much, but every person is constantly cramming multiple exercises. You may be completely tired and ready to take a shower after 15 minutes.
You don’t even need a lot of space for your training facility, especially if you choose to use kettlebells or dumbbells instead of 6-foot barbells. In most cases, you can play a kettlebell and dumbbell complex in the area below the yoga mat in the living room.
Improve work ability
The workout complex allows you to do very high levels of work in a very short amount of time. In other words, work capacity is improved. All assignees include at least three different exercises (often four or five, etc.) and ideally perform two or three assignees per set. Throughout the set, the idea is to flow from exercise to exercise without rest. In addition, the whole body will be involved in each person in charge.
Having higher work capacity helps to crank out more people and recover more efficiently. This is a great recipe for improving overall strength training.
Improve grip strength
Regardless of which implementation you choose, the goal of the workout complex is to keep going through each exercise without stopping. You don’t lose weight as you move from move to move, and from person to person. In short, grip strength can often be a factor that limits the number of people who can actually pull out in a good way.
It’s a good way to improve your grip strength. Prolonged tension on your fingers, wrists, and forearms can increase your potential for muscle building and strength in areas where you often do not get enough stimulation.
Become stronger
You won’t lift as much weight as you can in your workout complex, but you’ll prepare your body to do so. Improved work capacity and grip strength help lift heavy objects during difficult times. The mental toughness that results from being able to push the person after the person also serves as an effective mental preparation for the greatest attempt.
Keep it complicated
Looking for a way to do full body workouts in a short amount of time? You don’t have to look for anything other than a workout complex. Don’t be afraid of what they are called. The workout complex is actually pretty simple once you get the hang of it. All you have to do is pick up one device, collect all your mental and physical stamina, and chase it. Profit will certainly continue.
Featured Image: David Pereiras / Shutterstock
