Complex exercises are 2 or more exercises without putting the weight down. Whether it’s a barbell, kettlebell or bodyweight, no rest in between exercises. To help you understand what a complex movement is I can’t help but think when I was in grade one and we learned all about compound words.
Compound means a thing that is composed of two or more separate elements; a mixture. If you understand this, you will understand what a complex is in the exercise world. It’s a “mixture” of different exercises.
The reason why complex exercises are so good to build muscle is that of the time under tension. One set of an exercise usually takes 10 to 15 seconds. A complex movement can take anywhere from 40 to 60 seconds!
Another great benefit of complex exercises is it increases your EPOC(Excess Post-Exercise Oxygen Consumption) which is excellent if you want to burn fat as well! This means that your oxygen levels will increase for a good 16 hours or in some cases a full 38 hours, the more oxygen you burn, the more calories you burn.
Here are some great complex movements that you can try.
The first one is a bodyweight complex. The exercises are as follows. Ten pushups, eight burpee’s, five elevated planks (on each arm) and 8 Rear Leg Elevated Split Squat (on each leg)
The second complex is with a kettlebell. Ladies use a 8 to 12kg bell and for guys use a 16kg to 24kg bell.
Do 3 Turkish Get Ups, followed by five snatches, 5 one arm Kettlebell Front Squats and 5 One Arm Presses. Then do the other side.
The last complex is with the barbell, and I got this one off of Dan John.
The exercises are as follows. Bent Over Row x 3 reps, Power Clean x 3 reps, Front Squat x 3 reps, Military Press x 3 reps, Back Squat x 3 reps and Good Mornings x 3 reps.
If you try any of these complexes, I would recommend doing three sets and resting 90 to 120 seconds in between sets. You can incorporate these into your existing programming right now at the end of your workout, or you can do any of these as a stand-alone workout. I would suggest doing them 3 to 4 days per week.
If you have any questions feel free to find me on Facebook or send me an email at firstname.lastname@example.org