Complexes are series of exercises linked together that can move through the entire body or focus on specific muscle groups. They can be used for warmups or for your training set.
The advantage of complexes is that they can work several muscle areas and also tax your cardiovascular system. You can do them with bars, dumbbells, bands and even body weight mixed with special equipment such as medicine balls.
I like to cap the complexes I use with my clients at no more than five reps per set: three sets for warmups and five sets for the training portion. These are done without rest; you don’t want to speed through them, just keep a steady, smooth pace.
The only limit is your imagination.
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Warm-up: Barbell complex
My standard is 95 pounds for men, 65 to 75 pounds for women, doing three sets, five reps per set. Complete five deadlifts, then move to five bent-over rows, etc. No rest.
- class="p4">Deadlift
- class="p4">Bent-over row
- class="p4">Push press
- class="p4">Back squat
- class="p4">Pushups
Training: Expanded Arnold Press
An Arnold Press is normally a lateral shoulder raise combined with a dumbbells press. I toss in a hammer curl at the start. This is a training complex, so choose a dumbbell weight that will tax you. You can do these seated, but I prefer to stand. Do five reps per set, four to five sets.
- class="p4">Hammer curl (palms facing).
- class="p4">Lateral shoulder raise (at the top of the curl, raise elbows out to side until even with shoulders).
- class="p4">Smoothly transition into a shoulder press (don’t move the dumbbells straight overhead, but rather in an arc until they touch).
- class="p4">Reverse through the same motions that you performed in the exercise.
Training: Dumbbell bears
One of my trainers came up with this one, and it will grab your attention. It's a full-body complex with a time element that can give you a bit of rest, which you'll hardly feel. Start with three sets, each set consisting of five reps of three exercises. Work up to as many sets as you think you can handle. Men should use at least 30 pounds; women at least 15. Start each set on the minute; your rest is from time of finish until the next minute starts.
- class="p4">5 squats, then:
- class="p4">5 squats with hammer curls (perform the curl as you rise from the squat), then:
- class="p4">5 squats with shoulder press (perform the press as you raise from the squat)
Training: Body weight
In this one, I change it up. It's not for novices. It doesn't fit the strict definition of a complex in which each exercise smoothly transitions to the next. You will change body positions, but I still keep it in my complex menu.
Set cones to mark 10 and 25 meters. Do three to five sets (once through the 10-meter course, plus the run, is a set). When you want to take it up a notch, add a weight vest. Don't go heavier than 25 pounds:
- class="p4">10-meter distance: Alligator pushups going out, walking lunges coming back.
- class="p4">25-meter distance: Four lengths (two round trips) at 80-percent effort.
Bob Thomas is director of the Navy Wellness Center in Pensacola, Florida. Email him at jomof14@cox.net.
