To those of you looking for a great workout – one that will cover a lot of movements in a short amount of time, look no further than a complex. The idea behind a complex is to string together 4-6 exercises that will all be performed with the same weight. The goal is to complete an full rotation of the exercises before setting the weight down for your rest. Therefore, you want to structure your exercises so that they easily flow from one to the next. A complex can be done with just about any piece of equipment be it kettlebells, dumbbells, barbells, etc – this makes it a versatile and convenient workout.
The trick to a complex is picking the correct weight. You want to make sure all reps can be completed between squats and presses, deadlifts and rows. “But what if I can squat much more than I can press?” Congrats. You’re not alone. The good news is – that’s not the point of a complex. A complex is more interested in testing your endurance when linking these movements back to back rather than helping you set any lifting PRs. Keep the varying weights for your strength training days – when working on a complex, you only need one, all encompassing weight 😉
Ready to try a complex? Here are a few already designed, demoed, and written out for you! Give them a try and let me know what you think!
For reference – while the video is demoed with an empty barbell, I previously performed the workout with a barbell weighted to 65lbs.
Reverse Lunge Right
Reverse Lunge Left
Bent Over Rows
Perform 5-8 reps of every exercise. Take your rest after completing all exercises. Aim to keep rest between 60-90 seconds. Complete 5-8 rounds.
Single Kettlebell Complex
Perform 5-8 reps per exercise. Complete both right and left sides before taking your rest. Keep rest between 60-90 seconds. Complete 5-8 rounds.
Double Kettlebell Complex
Double KB Squat
Perform 5-8 reps per exercise (that’s 10-16 reps on the presses and rows). Complete all exercises before resting. Keep rest between 60-90 seconds. Complete 5-8 rounds.