Sunday, November 28, 2010


I find myself in admiration of the great trainers & coaches out in the world and find myself obsessing over their methods & strategies that have made them successful. And one things I have found to be proven true is that success leaves clues.

One things that keeps popping up in my research is the old KISS principle:

Keep It Simple Stupid

Love that! Sometimes the greatest things in life are actually pretty basic and simple.

When it comes to weight loss and fitness most people get too overwhelmed with how to lose weight or hot to build a good workout that's space and time efficient.

After all, with all of the fads, gimmicks, and misinformation out there about fat loss it's quite difficult to know what's right and wrong and where to start.

And if you're anything like me, you're super busy and probably don't have more than 30 minutes available to workout on a regular basis.

However, there is no simpler and brutally effectively way to burn body fat, crank up metabolism, and tone and tighten your whole body than the training style referred to as "Complexes".

Complexes allow you to get a maximum amount of work done in a very short period of time and in a very small amount of space making it the perfect fit for home/travel workouts.

Want to learn more?

Then keep reading :)


- Choose 2 or more exercises using the same implement or load and then perform them for either a certain number of reps or for a certain period of time.

- The key to properly performing complexes is that each exercise is performed back-to-back without any rest between exercises. In other words, you should not put the implement or load down at any point until completing all exercises within a given complex.

- Like anything in fitness, progressive overload is the key to building lean muscle, burning body fat, and improving conditioning. complex progression is accomplished in any of the following ways:

1) Increasing the Number of Exercises with the Comples: Moving from a 2-exercise complex to a 4-exercise complex and the to a 6-exercise complex.

2) Increasing Intensity: Using heavier loads and/or more advanced exercise variations within each complex.

3) Increasing Density: Complete more reps with a given load within the same work period of complete the same reps or more with a given load while employing shorter rest and transition periods between complexes.


1.) Choose the load for a given complex based on the load you can use for your weakest movement within the complex. In other words, if your weakest movement within a given complex is the overhead press, be sure to select the appropriate load for the prescribed rep total or work period for the overhead press and use that same load for all other movements. In general, select a load that you can successfully use for the more upper body-dominant movements as the lower body is much stronger.

2.) Place your weakest movements earlier on in the complex when you are most fresh. Examples include weak sides (weak arm, weak leg, weak rotation to one side), lagging muscle groups (glutes, upper back, hamstrings), and lagging movement patterns (hip-dominant and upper body pulling movements).

3.) Place higher skill movements that require lots of coordination and motor skill earlier on in the complex when you are most fresh. Examples include olympic lift variations like snatches, cleans, and jerks.

4.) Place fast, explosive, and power training movements earlier on in the complex when you are most fresh. Examples include ballistic kettlebell exercise variations and bodyweight plyometric exercise variations like squat jumps, plyo push-ups, and box jump.

5.) Ensure proper exercise flow by ordering the exercises in your complex to allow for smooth, seamless transitions. For example following KB Goblet Squats with KB 2-Arm Overhead Presses is ideal because the holding position at the top of each exercise is the same.

6.) The only limitations when performing complexes are skill set, pain tolerance, exercise recall, and fitness level. However, the exercise selection and ordering for complexes is unlimited!

It's quite ironic that the simplest way to boost your fitness results is with something called complexes, isn't it?

Ha ha!

Are you ready for the Complexes Challenge??

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