I’ll use complexes in two instances. One, when I’m pressed for time but still want to get a quality workout in. Or two, when I want to get some conditioning in without boring myself to death on the elliptical or treadmill. Complexes can be down using a barbell, a kettlebell, a pair of dumbbells or even your own body weight. The keys to creating an effective complex are using the same weight throughout the exercise and moving on to the next exercise without any rest. When the last exercise is done in the complex then you can rest or find the nearest trash can. But get ready to repeat it another 2-5 times.
A complex can be made of any where between 4-8 exercises and to some degree any exercises you want. There should be some logical sequencing of exercises though. You wouldn’t want to place the exercise that is the most difficult at the end of the complex. Also, choose a weight that corresponds to your weakest exercise in the complex. Without any more babbling here is a sample dumbbell complex:
- DB Curl & Press, 8 reps
- DB Single Leg RDL, 8 reps each leg
- DB Reverse Lunge, 8 reps each leg
- DB Bent over Row, 8 reps
- DB Front Squat, 8 reps
- DB Neutral Grip Push Ups, 15-20 reps
*Rest for 2-3 minutes and repeat 3-5 times.