Fitness Training ‘Complexes’

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Most people tend to get bored at working out, especially if they are doing the same routine over and over again.  That’s the reason why there are complexes exercises.  Work out complexes helps you to eliminate boredom, break from a plateau, and get fresh results in your training.

kettlebell exercises
kettlebell exercises

What do you mean by “complexes”?

It means that you should perform a routine of different exercises and do not opt for mindlessly performing a typical fitness training plan.

Workout “complexes” are best to work the entire body’s muscles in the shortest time. The results of this type of fitness training plan are unbelievable that you’ll soon start puffing and huffing after doing a sequence two or three times.

Here, are the different workout complexes:

Barbell “Complex” Sequence for your Fitness Training Plan

1. 1 rep: one barbell clean and press performed from the floor (quick and heavy lift from the floor to be “caught” on the front shoulders with one motion, followed by overhead push-press).

2. 1 rep: move the barbell back to the thighs, and hang clean (quickly pull the bar from the knees then “catch” it at the shoulders).

3. 1 rep: with the barbell on shoulders, do a front squat;

4. 1 rep: move the barbell back to the thighs, bend over and perform bent over row.

5. 1 rep: move the barbell back to the thighs, and then perform a Romanian dead lift.

6. Do a repetition of the sequence’s reps two to three times

Make sure that the weight of the barbell is not too heavy, but will still give you a challenge.  Re-do the same sequence two – three times with no rest… that’s a set. Increase the sets in your workout when you feel some progress.  Add some weight if adding sets don’t give you enough challenge.  Lastly, raise the number of repetitions of each sequence in every set.

Next on the list is kettlebell complex.   If you don’t have a kettlebell, you can use a dumbbell for this exercise. Serious athletes prefer using kettlebells as their fitness training plan tool to achieve the best results.

If you are a beginner then start with one kettlebell and master all single kettlebell drills prior to advancing to the double-bell drills. A single kettlebell, when combined with a few bodyweight exercises, could be compared to a home gym without any necessity of additional equipment. A kettlebell can also be use a way to integrate your fitness training plan routines 1 or 2 times a week.

Kettlebell Complex Example for your Fitness Training Plan

1. an arm swing

2. 1 arm snatch with the bell kept over head;

3. single arm overhead squat;

4. bell brought down to bottom, followed by single arm high pull;

5. bell brought down to bottom, followed by single arm clean and press

6. perform the sequence again with the other arm.

Repeat the sequence the same way like the barbell complex with each arm (without resting) two to three times – 1 set.

Dumbbells are more popular so here are some dumbbell complexes.  This particular dumbbell complex fits both basic trainers and intermediate exercisers. The barbell, as well as kettlebell complexes shown above, are for those with advanced fitness training plans.

Model Dumbbell Complex for your Fitness Training Plan

1. perform a dumbbell squat as well as push-press

2. front lunge performed with one leg, and then the other.

3. back lunge performed with one leg, and then the other.

4. curl and perform one overhead press

5. squat with the dumbbells at your shoulders

6. repeat the sequence two – three times

Yet again, the same style of sequencing done with the barbell complexes also work well for the dumbbell complexes. You could consider substituting dumbbell or kettlebell complexes one day with barbell complexes on alternate workout days as a workout strategy for your fitness training plan.

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