Posts Tagged ‘Barbell Complex’

Sounds like a circus! Today’s blog is going to be one of my favorite at-home circuit workouts using 4 pieces of equipment (yes, I get bored easily…) This workout can be done using one circuit alone repeating 3-5 times, 2 circuits, or all 4. Use your imagination or whatever equipment you have available.

First, make sure that you warm-up appropriately for at least 5 minutes. Then, go!  Each exercise should be performed for a total of 10-20 reps depending on your level of fitness.  Another option is to time each exercise (i.e. 30 seconds per exercise):

Circuit 1: Medicine Ball

  • Squat and Lift – squat down, tap the ball to the floor and lift overhead as you push out of the squat
  • Wood Chop – make sure to do both sides!
  • Standing Torso Rotation – perform fast but under control!
  • Overhead Ball Slams (unless you live in an apartment with downstairs neighbors!)
  • Lunge with Rotation

Circuit 2:  Kettlebells (can use Dumbbells too!)

  • KB Swing (one-arm or two arm)
  • Renegade Row (requires 2 Kettlebells or Dumbbells) – plank position with hands on bells, then alternate rowing
  • Single arm KB Snatch – both sides!
  • KB single leg Romanian Deadlift
  • Goblet Squat

Circuit 3:  Barbell (a variation of Cosgrove’s Complex)

  • Deadlift
  • Romanian Deadlift
  • Bent-over Row
  • Upright Row
  • Military or Push-Press
  • Back Squat

Circuit 4:  TRX

  • Push-Up
  • Row
  • Bicep Curls
  • Overhead Tricep Extension
  • Assisted Pistol Squat
  • Plank to Pike (with feet in loops)

If you’re up for the challenge, repeat from the top!  Also, make sure to cool-down for 5 minutes and stretch.  If you decide to try this, let me know how it went!

 

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Cardio…some people love it and some people dread it. While I’m not a huge proponent of hours and hours of cardio, some is usually necessary for fat loss, conditioning, or contest prep.

So, do you have to plod along on the treadmill or spin your wheels on a bicycle all the time? Absolutely not! I get bored easily, so doing the same type of cardio day in and day out gets old FAST!

I prefer weights over cardio any day of the week, so, why not combine them?!  And no, I don’t mean ‘lift weights faster’ to get your cardio in. Enter, barbell complexes…

In a nutshell, barbell complexes are a series of exercises performed in a sequence, with the same weighted barbell, without rest.  You will typically use 4-6 movements that transition easily from one exercise to the next.  Each movement will generally have 3-8 reps.  Now, for the greatest benefit, you will want to choose full-body or compound movements.  Once you’ve completed one full sequence, you then take a short rest before performing the next sequence.  Here are some examples:

Barbell Complex #1

  • Front Squat
  • Push-Press
  • Romanian or Stiff-legged deadlift
  • Upright Row or High Pull
  • Bent-Over Barbell Row

Barbell Complex #2

  • Power Clean or Hang Clean
  • Deadlift
  • Thrusters
  • Back squat

Choose a weight that will be light enough so that you can complete the sequence without resting but heavy enough to be tough.  If you’ve never done complexes before, its best to choose a really light weight (even just the barbell (45#)) and make sure that your form is good.  Never perform a movement if you’re not sure how to do it safely (i.e. Snatch, Power Clean, etc.).  You can mix and match any exercises that you want – just use your imagination, make sure the movements flow together, and that the weight is appropriate for all movements!

You can either add a short barbell complex workout to the end of your regular workout (should only be 15 minutes or so to complete) or you can perform these during a separate session.  I have added these as a cardio session once per week as a separate session from my workout:  I warm-up for 5 minutes, perform the complex, and cool down for another 5 minutes for a total of a 20-30 minute session.  Now, my only dilemma is which of Top Secret Nutrition’s Pre-Workout Formulas to use:  Cardio Igniter or Pump Igniter??