Tag Archives: Complex

Complex – Legs

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So its a leg day, but instead of doing isolated leg movements, work the whole body while strengthening the legs.

Here are the 3 exercises:

1. Barbell Lunges – 45 lbs plates on each side – 10 – 20 reps total alternating legs
2. Bosu Ball upside down squats – 2 16 KG kettle bells – 10 – 15 reps
3. Jump Squats – two 8 or 12 KG kettle bells – 15 – 20 reps

Do this for 4 rounds, with as little rest as possible.

For the last part, you can perform a corkscrew abdominal exercise which works the abdominal and legs. Basically its a woodchop, but at the top we continue to swing to behind our back and reaching out.

Repeat on other side, about 20 reps per side using a plate or dumb bell.

Complex #1

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So what is a complex? It is a set of exercises performed right after another either for time or for amount of repetitions.

Our complex performed last night included 6 exercises back to back, each exercise was 6 reps, for a total of 36 reps.

We used an Olympic barbell and 1 – 45 lb bumper plates on each side.

The exercises included:
1. Squat
2. Push Press
3. Bent Over Row
4. Deadlift
5. High Pull
6. Reverse Lunges

Do about 3 – 4 sets. Focus on quality, but try to keep the time low as well.