Barbell, Kettlebell, and Dumbbell Complexes to Take Your Body to a New Level of Hardness and Conditioning

Take Your Body to a New Level of Hardness and Conditioning

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

If you've been looking for a different training
technique to break out of a rut, eliminate the boredom, and bring on
new results, "complexes" may be just what you've been looking for.

If you've never heard of "complexes" before, the
basic concept is that instead of repeating the same exercise for
multiple reps to complete a "set", you sequence one rep of several
different exercises right after one another and repeat the sequence
several times to complete a "set". It's basically like performing a
routine, instead of just mindlessly performing a typical "set".

This type of training is excellent to work a huge
amount of musculature in a short amount of time, and definitely takes
your workouts to a whole new level of intensity. The conditioning
aspect of this type of training is amazing, as you'll find yourself
huffing and puffing after repeating a sequence a mere two or three
times.

If I had to venture a guess, I'd have to say that
this type of training probably elicits a good growth hormone response
as well, due to the large amount of full body work completed in a given
time period. But that's just my guess.

I like to incorporate about 5 exercises into my
complexes. Any more than that and you might start to forget what's next
in the sequence. Here's an example of a killer barbell complex that
really gets me fired up:

Example Barbell Complex

1. high pull from floor (explosive deadlift right into upright row in one motion);
2. barbell back to thighs, then hang clean (explosively pull bar from knees and "catch" the bar at shoulders);
3. barbell back to floor, then clean & jerk;
4. barbell back to thighs, bend over, then bent over row;
5. barbell back to thighs, then finish with Romanian deadlift

Use a weight that you can still handle for your
weakest lift of the bunch, but keep it heavy enough to challenge you.
Try to repeat the sequence 2-3 times without resting... That's 1 set.
You could progress over time on this routine by increasing the amount
of times you repeat the sequence in each set, or by adding sets on
subsequent workouts before eventually increasing the weight.

For example, say you completed the above complex
with 155-lbs for 3 sequences per set for 3 sets in today's workout.
Next time you perform the workout, try to do 155-lbs for 3 sequences
per set for 4 sets. Once you successfully complete 5 sets with 155,
increase the weight 5 or 10 lbs next time, and drop back to 3 sets.
This is a great way to make improvements over time, while cycling your
training volume.

Now I'm going to show you a great kettlebell
complex that really kicks my butt. If you don't have a kettlebell, you
can use a dumbbell, but I'd highly recommend picking yourself up a
kettlebell... very convenient to have around when you want to bang out
a quick intense workout at home without going to the gym.

I've been training with kettlebells for a little
over a year now, and can definitely say that they've dramatically
improved my strength, body composition, and overall physical
capabilities. If you're not familiar with kettlebells, they are an old
eastern European training secret that has just started to take the US
by storm over the last few years. Many elite athletes are using
kettlebells as their preferred training tool for serious results. Learn
more info and pick up one of your own body-hardening kettlebells here.

I'd recommend just starting off with one bell and
learn all of the single kettlebell drills first, before delving into
the double-bell drills. Just one kettlebell coupled with some
bodyweight exercises can literally be enough to comprise your own home
gym, without any other equipment necessary. Or a kettlebell can just be
a great alternative workout to incorporate into your routines once or
twice a week. Either way, it opens up a whole new world of training for
you.

Example Kettlebell Complex

1. one arm swing
2. one arm snatch, keep the bell over head;
3. one arm overhead squat;
4. bell back down to bottom, then one arm high pull;
5. bell back down to bottom, then one arm clean & press

As with the barbell complex, repeat the sequence
(without rest) 2-3 times with each arm. That's one set...and one hell
of a killer set at that! Try increasing from 3 to 4 to 5 sets on
subsequent workouts with a given weight before increasing your sequence
reps. If you're not drenched in sweat with your heart beating out of
your chest after that complex, you either went too light, or you are a
mutant freak!

Since dumbbells are more accessible to most
people than kettlebells, now I'll show you how to put together a good
dumbbell complex.

Example Dumbbell Complex

1. upright row with each arm separately then both together
2. front lunge with one leg, then the other
3. back lunge with one leg, then the other
4. curl to overhead press
5. keep dumbbells at shoulders and squat

Again, the same type of sequencing and
progressions explained with the barbell complexes work great with the
dumbbell complexes. I think a great strategy is to alternate barbell
complexes on one day with kettlebell or dumbbell complexes on
alternative training days.

For example, you could do barbell complexes
Monday, K-bell or D-bell complexes Wednesday, and back to barbell
complexes on Friday. Maybe hit some sprints and bodyweight drills on
Saturday; then Monday would be K-bell or D-bell complexes again,
Wednesday would be barbells again, and so on. Give this program a try
for a month (if you dare), and you will be one hardened individual!

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