A complex style workout is any series of movements performed back-to-back with a KB, sandbag, barbell or other tool, in which the set number of reps is completed for each movement before moving on to the next. Complexes are great for building endurance, adding strength-based cardio to your workouts.
KB Complex for Endurance
The goal of this type of workout is to increase muscular and cardiovascular endurance. The intensity is relatively low, volume is a bit higher, so we can learn proper mechanics while building a good base. This type of workout is commonly used before blocks of hypertrophy or strength work… or as a recovery type workout during more intense training blocks. We can adjust the reps, rounds, rest and other factors as needed.
- Mobility – Choose a few mobility drills that address your stiff or overactive joints. Ankle, hip, upper back/shoulders, etc.
- Activation – Choose a few activation drills for the feet, hips, core, upper back/shoulders to ‘fire up’ the muscles that you will need to move well.
- Explosive – Choose a couple explosive drills (sprint, jump, agility, throwing) to get your body ready for more intense work.
KB Complex for Endurance:
1a. KB Goblet Squat
1b. KB Swing
1c. Half Kneeling Alt. KB Press
1d. Staggered Stance KB Row
1e. KB Farmer Carry
*In this example, we are performing 5 reps of each exercise (30sec for carries), then moving on to the next movement. At the end of the complex, we rest for 2 minutes, then repeat the complex 3 times.
** On week two and three, we increase the reps and rounds to slowly progress over time. (Download Full Workout Sheet for Details)
Diaphragmatic Breathing – Lie on your back, with your feet up. Inhale slowly through the nose, exhale slowly through your mouth for 15-20 reps. Place your fingers on your belly button and breath into your stomach, instead of your shoulders. Your stomach should rise on the inhale and fall during the exhale.