A complex is a series of exercises performed in succession, typically with a single implement.
They are commonly performed using kettlebells, barbells, or dumbells.
But did you know that you can do complexes, using your own body as the “implement”?
We use the same principles – performing exercise in succession, keeping the working muscles under tension – but we just do it with bodyweight exercises.
Try this upper body “complex” (inspired by routine originally posted at DeFrancosGym.com!) – complete all exercises consecutively without resting; rest as needed and complete three rounds total:
– 30 mountain climbers (15 per side)
– 20 push ups
– 10 spiderman climbs (5 per side)
– 5 burpees
Or try this one for your lower body – again, complete all exercises consecutively without resting; rest as needed and complete three routines total:
– 10 squat jumps
– 10 reverse lunges / leg
– 10 step ups / leg
– 20 bodyweight squats
Do a couple rounds of either one of these at the end of your workout today to fry fat, build muscle, lose your belly, and reveal your muscles FOR GOOD!
Keep training hard –
– Forest Vance
Master of Science, Human Movement
Certified Progressive Calisthenics Instructor
PS – Like this workout? Check out my 6 Week “Bodyweight Beast Building” plan by clicking below: