WOW #9 – Cruel Complex

 

Hey hey! We are back with a new workout for you! Please read the post below before you do this workout :)

This one is a little different than usual, we are including weights and it is based on complex training. Complex training is  a great way to add some variety to your workouts, you can always change the exercises, structure of the reps (pyramid/reverse pyramid), or instead lift for time.

Complex workouts will have you burning tons of calories during the workout, give you a great “afterburn” effect (which increases metabolism), improve endurance, lean muscle and make you feel energized!  Wait it gets better, you can get in and out of the gym in less than 30-45 minutes knowing you had a full body workout and probably sweat more than that girl texting on the elliptical for the past hour. :P
Remember: you want to always keep the intensity high, and limit rests between exercises. Complexes are meant to be a cardio-based workout.

Alright so are you ready?

Choose a set of dumbells (that you can lift overhead) *note you will not be setting the dumbells down so choose wisely ;)

There are 7 exercises and you will complete 5 roundsYour first round will consist of 10 reps for each exercise and you will minus 1 rep for each round so it will look like this:

Round 1 – 10 reps
Round 2 – 9 reps
Round 3 – 8 reps
Round 4 – 7 reps
Round 5 – 6 reps

Each round will consist of the following 7 exercises:

If you want to make it even more fun…. time yourself! and let us know how you did.

Stay fit and stay healthy!
Nikki & Zuzana

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2 Comments

  • Bobbi Block says:

    Hi Nikki,

    I met you at Ron Zalko gym lat night and you let me know about your site. THANK YOU!! I am totally stoked to try out your routines, starting with the Cruel Complex! What total time should I strive for to complete the 5 rounds? I see it mentions 30 -45 mins so hopefully work my way to eventually being able to complete it in 30mins? P.S. I’ve already passed on the site to a few friends who I know will get good use out of it.

    • Nikki says:

      Hi Bobbi!

      Thanks for checking us out and spreading the word :)

      I would aim for 30-45 mins, time yourself and then try to beat your time down the road. I also find that when there’s a timer running you tend to push yourself a little harder, well at least I do! The key is to rest as little as possible between exercises. It is okay to rest between rounds though, I would keep that rest period to a maximum of 60 secs. – Complex training is supposed to be more cardio based.

      Enjoy and let us know how you do!
      Nikki

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