Complex training is a series of two or more exercises that are performed in succession to a specific number of repetitions with limited rest between sets.  You would complete one exercise for a certain amount of reps and then move right to the next exercise until you hve completed all of your designated exercises.  You can then take a brief rest period and repeat the same circuit for the same amount of repetitions or change the repetitions to suit your needs.  Complexes can be done with any implement (barbells, dumbells, sandbags, kettlebells, bodyweight, etc.), for any body part, or for the entire body at once.   Try to use one implement while completing the complex and do not put the weight down  at any point until the entire set has been completed.  This will be very taxing on your grip, and grip strength is vital for many sports.   

Complex training is also economical as far as time goes.  By continuously moving through the exercises, your time at the gym will be cut significantly.  But will the results suffer due to the reduced gym time?  NO WAY, this is not just your average cardio.  The results are better because the strength training element of the complex when combined with the conditioning aspect doubles your output.  So stop avoiding the gym on those cardio days and get creative with complex training.   

This video shows a kettlebell complex that includes kettlebell cleans and presses, kettlebell pushups, and kettlebell rows. The repetitions are done in a ladder format from 1-3 (the video will stop after 2). The kettlebell cleans are great for explosive power while the pushups and rows add an element of strength.

For more information on complex training or kettlebell training, contact me through my “Training” page.