Complexes: The Simple Way to a Burn Belly Fat

I have always found that success leaves clues so I obsessively study the methods of the many great coaches and business minds out there- I find it fascinating.

One thing that I keep seeing time and time again in my research is the KISS principle:

Keep ISimple Stupid

I love this concept and I firmly strive to apply it to everything I do, including the workouts I create.

Most people get too overwhelmed with how to lose weight or how to build a good workout that’s space and time-efficient.

After all, with all of the fads, gimmicks, and misinformation out there about fat loss it’s quite difficult to know what’s right and wrong and where to start.

And if you’re anything like me, you’re super busy and probably don’t have more than 30 minutes available to work out on a regular basis.

However, there is no simpler and brutally effectively way to burn belly fat, crank up metabolism, and tone and tighten your whole body then the training style referred to as “Complexes.”

Complexes allow you to get a maximum amount of work done in a very short period of time and in a very small amount of space making it the perfect fit for home/travel workouts.

Want to learn more?

Then keep reading to learn the Method Behind the Madness of our Training 😉

 

COMPLEXES DEFINED:

– Choose 2 or more exercises using the same implement or load and then perform them for either a certain number of reps or for a certain period of time

– The key to properly performing complexes is that each exercise is performed back-to-back without any rest between exercises. In other words, you should not put the implement or load down at any point until completing all exercises within a given complex

– Like anything in fitness, progressive overload is the key to building lean muscle, burning belly fat, and improving conditioning. Complex progression is accomplished in any of the following ways:

a.) Increasing the Number of Exercises within the Complex: Moving from a 2-exercise complex to a 4-exercise complex and then to a 6-exercise complex

b.) Increasing Intensity: Using heavier loads and/or more advanced exercise variations within each complex

c.) Increasing Density: Complete more reps with a given load within the same work period or complete the same reps or more with a given load while employing shorter rest and transition periods between complexes

 

TYPES OF COMPLEXES:

– There are 3 main types of complexes listed below in order of difficulty, from easiest to most difficult:

1.) Succession: This is the complex we have utilized for September 2012.  This complex involves completing the prescribed reps or work period for each movement before moving to the next movement.  Below is a great example of 2 different 15-Second Succession Complexes that work your whole body at once:

KETTLEBELL/DUMBBELL COMPLEX

1- KB/DB 1-Arm Bent-Over Row (L) @ 15 s of work2- KB/DB 1-Arm Bent-Over Row (R) @ 15 s of work3- KB/DB 1-Arm Suitcase Dead-Lift (L) @ 15 s of work4- KB/DB 1-Arm Suitcase Dead-Lift (R) @ 15 s of work5- KB/DB 1-Arm Squat to Press (L) @ 15 s of work6- KB/DB 1-Arm Squat to Press (R) @ 15 s of work

Rest for 60 seconds and repeat up to 8 times for 20 total minutes

BODYWEIGHT COMPLEX (MAIN FOCUS FOR SEPTEMBER 2012)

1- Side Pillar Leg Swings Variation (L) @ 15 s of work2- Side Pillar Leg Swings Variation (R) @ 15 s of work3- Push-up Variation @ 15 s of work4- Lunge Variation (L) @ 15 s of work5- Lunge Variation (R) @ 15 s of work6- Squat Variation @ 15 s of work

Rest for 60 seconds and repeat up to 8 times for 20 total minutes


2.) Sequence: This complex involves shifting from one movement directly into another until you complete the entire complex. It’s a bit more challenging both mentally and physically to switch between different movements after every single rep compared to succession complexes. Below is a great example of 2 different 3-Minute Sequence Complexes that work your whole body at once:

Kettlebell 3-Minute Sequence Complex: Perform 3 minutes of continuous work followed by 1 minute of rest for up to 5 total rounds

Beginner: KB 2-Arm High Pull, Catch Squat + Overhead Press

Intermediate: KB 1-Arm Clean, Reverse Lunge, Overhead Press (switch sides halfway)

Advanced: KB 1-Arm Clean, Forward Lunge, Overhead Press (switch sides halfway)

 

Dumbbell 3-Minute Sequence Complex: Perform 3 minutes of continuous work followed by 1 minute of rest for up to 5 total rounds

Beginner: DB Sumo Deadlift + Curl to Press
Intermediate: DB Burpee, Push-up Row, Curl to Press
Advanced: DB Burpee, Push-up Row (Integrate Push-up), Curl to Press, Overhead Lunge

3.) Combination: This complex involves joining several movements together to form one smooth movement with minimal to zero transition between movements. Combining high pulls and squat to presses is a great example of a 2 movement combination complex. This integration of multiple smaller movements into “one big movement” makes it the most “complex” of the complexes.

– Complexes can also be performed with any of the following tools: kettlebells, battle ropes, dumbbells, barbells, bodyweight, bands, suspension trainers, med balls, and cable systems

 

THE TOP 6 WAYS TO BUILD A PERFECT COMPLEX

1.) Choose the load for a given complex based on the load you can use for your weakest movement within the complex. In other words, if your weakest movement within a given complex is the overhead press, be sure to select the appropriate load for the prescribed rep total or work period for the overhead press and use that same load for all other movements. In general, select a load that you can successfully use for the more upper body-dominant movements as the lower body is much stronger.

2.) Place your weakest movements earlier on in the complex when you are most fresh. Examples include weak sides (weak arm, weak leg, weak rotation to one side), lagging muscle groups (glutes, upper back, hamstrings), and lagging movement patterns (hip-dominant and upper body pulling movements).

3.) Place higher skill movements that require lots of coordination and motor skill earlier on in the complex when you are most fresh. Examples include olympic lift variations like snatches, cleans, and jerks.

4.) Place fast, explosive, and power training movements earlier on in the complex when you are most fresh. Examples include ballistic kettlebell exercise variations and bodyweight plyometric exercise variations like squat jumps, plyo-push-ups, and box jump.

5.) Ensure proper exercise flow by ordering the exercises in your complex to allow for smooth, seamless transitions. For example following KB Goblet Squats with KB 2-Arm Overhead Presses is ideal because the holding position at the top of each exercise is the same.

6.) The only limitations when performing complexes are skill set, pain tolerance, exercise recall, and fitness level. However, the exercise selection and ordering for complexes is unlimited!

 

It’s quite ironic that the simplest way to boost your fitness results is with something called complexes, isn’t it?

 

Are you ready for the Complexes Challenge our Members have been put Through??

 

We shall see 😉

 

 

Committed to your health,

 

Heath Herrera, M.Ed., CSCS, YFS1

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