One piece of ancillary (auxiliary; supplementary) equipment can be used to work the entire body, producing a very effective heart pounding, muscle stimulating, body altering, workout. The equipment of choice may be a kettle bell, dumb bell, barbell, medicine ball, weight plate, or even a sand bag. The idea is to perform a circuit or series of exercises with the same piece of equipment, executing one exercise after another until the sequence is complete.
Benefits of the Complex Workout
This form of workout has been labeled a complex workout (encompassing both muscular development and cardiovascular conditioning). Complex workouts can provide accelerated calorie expenditure due to the intense nature of the physical activity, while at the same time delivering muscle strengthening, muscular endurance, and muscle toning benefits.
Each exercise should target a different muscle group. The goal is to string together two to six large muscle group exercises performed in succession. Sets and repetitions will vary according to fitness level, goals, and the amount of weight being used.
Can Anyone Perform the Complex Workout
The complex workout can be performed by beginner and advanced exerciser alike. A beginner may chose to perform only two or three exercises per series while an advanced exerciser may execute six or more exercises successively. Complex workouts can be used as either warm-ups or high intensity workouts. They are an excellent workout when time is limited.
Before beginning, determine the exercises and sequence in which they will be performed. Perform the most challenging exercise first using a weight that will allow you to execute the maximum number of repetitions desired.
The Exercises
Begin by performing 5 to 10 repetitions of the first exercise followed by each successive exercise. After completing one cycle of each exercise, rest for two minutes and begin again. The goal should be to complete 5 to 10 cycles (fewer for beginner, more for advanced exerciser). Follow the sequence of exercises listed below or develop your own regimen.
- Weighted squats: hold selected weight in front of body at chest level. Perform 5 to 10 repetitions.
- Dead-lift/overhead press: hold weight with arms hanging in front of you, bend at waist while keeping back straight. Straighten back to staring position and press weight overhead. Lower weight to starting position. Perform 5 to 10 repetitions.
- Diagonal chops: hold weight over right shoulder, swing weight down and across body ending outside left knee. Be sure to bend back as you swing weight diagonally across body. Straighten body as you swing weight back to starting position. Perform 5 to 10 repetitions on right side followed by same number of repetitions on the left side.
- Bent-over rows: bend at waist with weight hanging down in front of you, while maintaining the bent position, pull weight toward chest pause one second and lower weight. Perform 5 to 10 repetitions.
- Walking lunges: while holding weight at chest level perform 5 to 10 lunges forward turn around and perform same number back to starting position.
- The swing: stand in horse stance (feet wider than shoulders knees bent slightly). Hold weight over head, swing weight down between legs while bending at waist, keeping back straight and chin up. Allow weight to swing between legs, swing weight back up to starting position while simultaneously straightening upper body. Perform 5 to 10 repetitions.
Chris Christian - Chris Christian has been involved with fitness for over 30 years and personal training for 12 years. In addition he teachs fitness and ...
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