What is a complex of exercises? Your guide to building strength while saving time

One piece of equipment, one weight, one zone – and go. This is what you will do when you start a file workout complex. Whether you use a barbell, dumbbells, kettlebells, or even battle ropesThe aerobics complex is everything Maximize your time And space while you do your best.

It can be fun to move seamlessly between different pieces of equipment – think solid CrossFit workout It takes you from one step to the next. But anything from crowded gym Limited equipment may prevent you from participating in building strengththe festival of sweat that enhances endurance and is an aerobic exercise complex.

A person in a black T-shirt and track pants performs a front squat with a barbell.
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When you need to get an effective training session in a hurry, then workout complexes might be just the thing you’re looking for. They will also come in handy if you Looking for a brutal finish To end your session on a loud, turbulent note. Whatever your training needs, you probably can workout complex design that fit your goals.

What is a complex of exercises?

A workout complex that makes you perform consecutive exercises same piece of equipment. You can’t change the weight or even leave the tool down between movements and repetitions – you just flow from one movement to the next. This can take the form of a file iron complexa dumbbell complexor a kettlebell complex (sometimes referred to as a kettlebell flow).

How you design any exercise complex depends on your goals, but one general rule of thumb is that the exercises need to be called together in sequence. This means that you will most likely not move from a file above pressure directly to curved row, because the final position of the stress is too far from the position of the start of the row. Alternatively, you can go from a curved row to a file Clean and press.

How to design a workout complex

At first glance, the design of the exercise complex seems a little complicated. But once you break it down into separate components, it can be very easy to build your own wrapper.

Step 1 – Define your goal

Different Training objectives Summon different designs of complex aerobics. Are you looking in the first place improve your conditioning And the ability to work? Maybe you want to use iron to perform High Intensity Interval Training (HIIT) – Workout Style. It may also aim to Build muscular endurance. Or you can just look forward to having as much fun as possible with your favorite piece of equipment. Determine your primary goal before making any other choices.

Step 2 – Choose your equipment

Do you have a romantic love affair with Everything kettlebell? This alone may be reason enough to choose a particular piece of equipment. But your goals also influence this choice. if you wanted to Improve your strength by one resolving imbalances, Dumbbells and kettlebells A great option. If you have more space available to you and would like it Lift weight as much as you canAn iron bar may be your best bet.

Step 3 – Select your exercises

Most workout complexes are more likely to recruit muscle from all sides your whole body. But for conditioning goals, you’ll want to choose moves that include full body strength. On the other hand, if you focus on Muscle Building In a certain area, you may want a bias exercise selection more towards you upper body or lower body.

Step 4 – Determine the order of your exercise

Whatever exercises you choose, you need to arrange them in an order that makes sense in relation to the complex. Remember that you won’t be putting equipment between reps and reps, so each movement must flow into the next. You won’t be able to go right from a Dumbbell launcher to a curved row, but you can go from a row to a clean to a pusher.

Step 5 – Choose your weight

The biggest factor to consider when choosing the right weight for your pool is Your weakest link. This isn’t an insult to any of the lifts on your list – rather, it’s a hands-on assessment of your abilities. Can you deadlift a Weight 40 lbs In your sleep, but do only 2 reps with that weight? You will need to lose weight accordingly in order to be able to upper press capacity It doesn’t limit you to just general reps. In this example, you’ll want to get the weight down to at least 35 pounds – but probably 20 or 25 if you want to work more on endurance and higher reps.

Typical complexes for aerobics

Designing your own exercise complex can be a little easier when you have a few examples to go on – and once you’ve tried several complexes to see how it might feel. Here are some examples that you can use as is or Modify according to your needs.

for endurance

Since this exercise complex Endurance orientedYou’ll want to use a lot less weight than you might with a coil Muscle Building or an air conditioning complex.

Two people in T-shirts and workout shorts hold dumbbells ready to press overhead.
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Make sure you still challenge yourself, but prioritize excellent form. This endurance complex focuses on Build endurance of the upper body.

  • Double dumbbell press
  • Double dumbbell cleaning
  • Double Dumbbell thruster
  • Double dumbbell bending
  • Dumbbell upper press
  • Repeat this flow without rest. Performing all five exercises in a row is one reps.
  • Do four to five reps in an excellent way.
  • Rest for 60 to 90 seconds Repeat for three more sets.

for muscles

When you search in the first place Pack your muscles on your bodyYou’ll want clear, clean reps with a moderately heavy weight.

Person smiling slightly with a stuffed iron bar closed above his head.
Credit: Jacob Lund/Shutterstock

This is amazing Muscle Building Workout Complex It focuses on your lower body, but will involve your entire body.

  • deadlift iron
  • Barbell pull-up exercise
  • Muscle cleaning by bar
  • push iron
  • Barbell front squat
  • Repeat this flow without rest. Performing all five exercises in a row is one reps.
  • Do 2 to 4 reps in an excellent way.
  • Rest for 90 to 120 seconds Repeat for two or three more groups.

for conditioning

While you can certainly use dumbbells and a barbell for excellent conditioning exercises, bells Fit well based on power conditioning exercises.

The person with the short pink hair and forearm tattoo wears a sports bra while holding two bells in the front rack position.
Credit: Vladimir Sukhachev/Shutterstock

Is characterized by Explosive moves Like twists and snatches, this exercise complex is meant to push your limits.

  • Double grab a Kettlebell
  • Double Kettlebell swing
  • Double dead Kettlebell stop swing
  • Double Kettlebell cleaning
  • Double Kettlebell Squeeze
  • Repeat this flow without rest. Performing all five exercises in a row is one reps.
  • Do three to four reps in an excellent way.
  • Rest for 90 to 120 seconds Repeat for three or four more sets.

Benefits of exercise complexes

Complexes of exercises are not really complicated. Once you learn how the movements flow together, they can be easy to perform. After all, you only need one weight, one piece of equipment, and single area (small) to work in it. But the benefits are many – one might say complex.

Make the most of your time and space

You probably have no choice but to go to the gym at the same time as everyone else. If you hate When the gym is crowded And you want to get in and out as quickly as possible, the exercise complex can help you do that. This is because these complexes are incredibly Effective way to spend your time. All you have to do is grab one piece of equipment and flow through it A few sets of several reps each. Although this does not seem to be the case a lot of volume, you pack multiple exercises – no rest – into each rep. You will likely be completely exhausted and ready to shower after 15 minutes.

A person with facial hair sweating and looking down with an iron on his back.
Credit: Jacob Lund/Shutterstock

Especially if you choose Using kettlebell or dumbbells – Instead of a six-foot barbell – you also don’t need a lot of space for your exercise pools. For the most part, you can perform kettlebell and dumbbell complexes on an area no larger than a yoga mat in your living room.

Increase work capacity

With exercise complexes, you will accomplish a very high level of work in a very short period of time – AKA, Improve your ability to work. Each rep includes at least three different exercises—often like four or five—and you’ll ideally perform two or three reps per set. Throughout your entire set, the idea is to move from exercise to exercise restless. You will also engage your entire body in each rep.

I have Higher working capacity It will help you collect more reps and Recover more efficiently. This is a great recipe for improving overall strength training.

Improve grip strength

Regardless of the application you choose, the goal of the exercise complex is to move through each exercise without stopping. You won’t lose weight as you flow from movement to movement and from repetition to rep. This means that in many cases, your grip strength It may actually become a limiting factor in how many repetitions you can pull off well.

That’s a good thing for Develop your grip strength. by keeping your fingers, wristsAnd Forearms under tension For the long haul, you’ll increase your ability to build muscle and strength in areas that often don’t get enough stimulation.

be stronger

You won’t be Lifting the heaviest weights It is possible with an exercise complex, but you will be preparing your body to do so. Increase work capacity and Better grip strength It will help you lift weights when the time is right. The mental toughness Evolving the ability to push through rep after rep can also be effective Mental preparation for Big Max attempts.

Keep it complicated

Looking for a way to get full body workout In a short period of time? You do not need to search more than aerobic complexes. Do not be afraid of what they are called – exercise complexes are actually quite simple once you get used to them. All you have to do is get one piece of equipment, gather all your mental and physical endurance, and go after it. Gains will surely follow.

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