Basic Pursuits

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Complex training is a method of exercise in which you move from one exercise to the next without rest. It can be done with various different implements, including a pair of dumbbells or kettlebells, a sandbag, or abarbell

The primary difference between a complex workout and a circuit is that the exercises must flow well together. It is very similar to a hybrid-type training,where you are finding ways of combining more than one exercise into one-long exercise session. However, complexes are not hybrids since you are performing a few reps of one exercise before moving onto the next exercise.

The following is a good complex workout using just one dumbbell:

One-arm Bent-over Row 10reps

One-arm Upright Row 10reps

One-arm Military Press 10reps

One-arm Overhead Squat 10reps

One-arm Thruster 10reps

One-arm Swing 10reps

Perform all exercises on one side before resting and moving onto the next side.

As you can see, all the exercise flow in tandem. Try not to put the dumbbell down if you need to rest. Lets say you are performing a military press and at rep 3 you feel like you need to rest. Rest the weight on your shoulder,take a few breaths and continue. If you are completely new to this training style, then start off with a lower number of repetitions.

Complexes are an extremely intense form of exercise that has many uses. You can improve your cardiovascular conditioning,muscular endurance, strength, and decrease bodyfat. Instead of performing a steady-state jog 4 days a week, cut back and perform one complex workout. You’ll notice some lean muscle mass and a decrease in bodyfat after a few weeks ofintense training.

A good complex workout takes very little time. You’ll be in and out of the gym in less then twenty minutes time!

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