“Time”… we all wish we had more of it, wish we could reverse it and how it flies when we are having fun. Unfortunately, it is not our most abundant resource. We are always on the clock from schedules… be there, be here. Deadlines we need to accomplish certain goals or projects and when and where to work ourselves i.e. (getting in your workout) . Aaaaah…. How will I get it all in? What will I do? Where will I go?
Take a deep breathe… We’ll take care of it all within the next couple of sections… You’re in good hands now!
How will I get it all in?
Ever hear your friends, trainers or fitness buffs tell you they spend 2-3 hours at the gym in a day? I know I have and the face I give them is one that looks similar to a deer in headlights. I’m a professional track athlete and olympic hopeful and my weight sessions are only 45mins to an hour at most. So, my question is what are you doing or better yet what are you not doing? Either there is way to much trying to be crunched all in one session or it’s more of a social session than it is a focused workout. You pick. Let’s remember this golden rule about any type of program pushed your.
“Quality over Quantity is my remedy.”
Maximize your amount of time by knowing what you want to accomplish (strength, endurance, performance, mobility), stick to your rest periods and remember what you are there to do… Train Hard.
What will I do?
That’s the million dollar question, “What will I do?” that will enable me to hit all my key areas and get in my workout. You’re in luck! I have designed something just to fit all those needs in just 30min. Yes, I said 30mins. These simple yet effective programs are called “Complexes”. They consist of 6-8 exercises one right after another with reps of no more than 12. The key that makes these so effective are how the exercises fluidly flow into one another with little to null adjustments, they target your entire body building strength, lean muscle, mobility enhancement and an intense cardio workout without the pounding of being stuck on machines for hours. Not to mention ladies, these will tone you out extremely fast done consistently for that bikini, important date or ever special wedding dress. Fellas, they’ll supplement all that heavy lifting you like to do helping you with stamina, shredding out and overall athletic performance. I’ve put two special complexes together just for the readers of this post below….
DB (Dumbbell) Complex 1 (15-25lbs)
- RDL’s x 12
- Row’s x 12
- Dbl Swings x 8
- Curl’s x 8
- Front Squat’s x 10
- Shoulder press x 6
- Reverse Lunge x 8 each leg
- Push-up’s x 12
DB (Dumbbell) Complex 2 (15-25lbs)
- Floor Press x 12
- Crunches x 12
- Get-ups x 8 each leg
- Reverse Row’s x 12
- Hammer Curl’s x 8
- Lateral Lunge’s x 8 each leg
- Lateral Raise’s x 6
- Sumo Squat’s x 12
(Notes: rest 90secs after all exercises completed, pick a good working weight not too heavy not too light. Some exercises the weight feel light some heavy that is normal. The focus is keeping a high tempo and not resting until you are the way through. Read more for progressions at the end of post)
The beauty of these complex’s is that you could do them anywhere either the gym, the park or even in your own living room. All you need is a pair dumbbell’s or could use a kettle bell if you prefer. In building these out the key behind them were simplicity, time efficient and most bang for your buck (impact). You don’t have to be stuck in an iron arena with the grunts and roars of loud clanging weights if you don’t want to. The world is your playground and the non-complex way to get results are complex workouts.
Here are some closing extra’s to take your complex’s to the next level. Looking for a progression here are some quick fixes. Use a barbell instead of dumbbell’s but before that play with these key variables that will change the workout entirely. Decrease the rest period by 10seconds each week, increase the reps by 1 on each exercise or increase the weight by 5lbs.