A complex is a series of exercises using barbells, dumbbells, or kettlebells done consecutively without taking any breaks or setting down the piece of equipment. Complexes are great for highly efficient and highly effective workouts.
I've listed 2 complexes below that I used today with a couple female clients. The first one was performed with dumbbells. We ran through it 3 times before moving on to the second complex.
A. Reverse Lunge x6/Leg
B. DB Press x 12
C. DB Squats 12
D. DB Upright Rows x 12
E. DB RDL x 12
F. Bent Over DB Rows x 12
The following was using a weighted bar.
A. Clean & Press x 10, 8, 6
B. Front Squat x 10, 8, 6
C. Deadlift x 10, 8, 6
We did the above for 3 rounds as well with the reps decreasing each time.
As we get into the best time of year for running, I wanted to give you runners out there a workout you could try. Many of you might be familiar with the term "Fartlek". It's a Swedish word that means "speed play". If you've followed a running program before you've probably done a Fartlek workout. What a Fartlek workout consists of is a mix of faster and slower running periods within the same workout.
You could mix these periods of time based on distance, time, or make it completely random. Example for each:
Timed Example: 5 Minutes at an easy pace; 1 Minute at a hard pace for 30 minutes.
Distance: Run 1 mile easy; Quarter-Mile Hard for 5 Miles
Random: Randomly choose street signs, attractions, etc. to run hard to when they pop into your vision.
Have fun, experiment, and see what kind of "speed play" you enjoy!
Give this 30 minute workout a shot when you feel the need to try something new. Set a timer, download an app, or watch the clock closely as you perform 30 seconds of work followed by 30 seconds of rest. We're rotating through 10 exercises, so each movement will be done 3 times. Enjoy!
Push-Ups w/Shoulder Taps
Pace yourself carefully! During each work interval try to maintain a rhythm with sound technique. The goal is to to remain steady throughout the workout, not blast yourself into smithereens during the first round and struggle the rest of the way.
Here's a challenging leg/ab workout I had a client perform yesterday focusing on legs and abs. Give it a shot next time you stop by the gym!
Perform 2 sets of 8-12 reps for each pairing:
A1. Stability Ball Leg Curls
A2. Dead Bugs
B1. Cyclist Squat
B2. Twisting Mt. Climbers
C1. Front/Reverse Lunge Combo
C2. Alternating Lying Leg Raise
D1. Front Foot Elevated Split Squat
D2. Bicycle Crunch
E1. Reverse Crunch on Bench
E2. Hanging Leg Raise
There is a type of exercise that is growing in popularity that I really love. It is called "Loaded Carries". This family of exercises has been around forever, but over the last decade has slowly been growing into the limelight thanks to several coaches, like Dan John, and the sport of Strongman and Crossfit.
On the most basic level loaded carries are walking while carrying or dragging weight. There are an endless amount of varieties you can perform under this umbrella. Grabbing dumbbells and going for a stroll is the most simplified version.
Here are some of the most common carries:
Farmers Walk: Walking with a weight in each hand, carried at your sides.
Suitcase Carry: Walking with a weight in ONE hand, carried at your side.
Waiters Walk: Carrying a weight with your arm fully extended overhead.
Sled Drag: Pulling a sled with weight behind you.
Bear Hugs: Holding a medicine ball or heavy bag to your chest.
Rack Carries: Holding a Kettlebell in the "racked" position (carried at shoulder/chest level, arm tucked to ribcage).
Rucking: Walking with a loaded backpack.
You'll see some people choose heavier loads and shorter walks or vice versa. Both have their benefits. I personally like longer carries, but whatever suits your goals and equipment would be best for you.
For a challenge, next time you're wrapping up a workout grab a pair of moderately heavy dumbbells and see how far you can walk without setting them down.
Some of my personal bests are:
30lbs in each hand for 1 mile
Carrying dumbbells equal to my body weight for 100m
~275lbs carried for 30 meters
Good times for all!
Driving all day tends to leave the body stiff and lethargic. Coming off of a couple days that involved 12 hours of driving I'm here to shed some light on what Amber and I do to help keep our bodies moving well when forced to be seated for so long.
1. Stay hydrated! By drinking plenty of water and staying well hydrated it all but guarantees you'll be stopping frequently to pee. Frequent stops lead to more opportunities to move.
2. 10 Minute Walks! Whenever you stop to pee, eat, or get gas go for a short stroll. This is gentle movement that won't fatigue you, get you sweaty, or potentially draw strange looks.
3. Calisthenics! Bodyweight movements require no extra equipment. A quick round of squats, lunges, jumping jacks, and, if you're brave enough, push-ups can lead to an excellent 5 minute workout that wakes all your muscles up after being seated for so long.
4. Stretch the Hip Flexors! When sitting for too long your hip flexors can become tight. Stretching them for a minute or two each time you stop can help your hips and back feel better.
5. Flex! While driving, intentionally flexing your glutes, abs, and other muscles can help keep them feeling loose and pliable.
6. Squeeze! Bringing along a hand gripper or tennis ball that you can squeeze can help pass the boredom and keep your muscles and central nervous system awake.
Here's a workout you can do at home with no equipment. The basic outline will be a series of calisthenic movements, starting with high repetitions, and dropping the total number of reps each round. Rest as needed from movement to movement, but try and keep your heart rate and breathing rate high throughout.
The exercises will be:
We will repeat these movements for 5 rounds. The rep design will be:
This will be a challenging workout that will test both your strength and endurance if you push the pace.
With today being the first day of Spring, I want to give you three tips that can better your mental and physical health.
With beautiful weather upon us, get outside, touch the Earth, and walk through your local parks!
Walking, calisthenics, and yoga... 3 pieces of the Health Pie that can be cheap, yet absolutely delicious for the body and mind. These movements are simple, convenient, and extremely effective at improving your stamina, strength, and suppleness. Each can be enjoyed in the warm comfort of your home with no additional equipment, on the road while exploring the world, or in nature experiencing the wonders of wildlife. They can help you de-stress and clear your mind, or provide you with an opportunity to think deeply and reflect on your day.
If you're looking for a new way to play or exercise, try this tantalizing trio! Here's a sample workout to try:
-Set out on a beautiful day for a walk. Plan on walking for 30 minutes.
-Set a timer on your phone to go off every 3 minutes. When the alarm sounds, do 10 squats.
-By the time you finish your 30 minutes of walking you will have performed 100 squats.
-Now that you're back home, we need to stretch it out with Yoga. We will perform the following poses for a minute each:
Most people like to perform workouts focused on their arms. Men typically want bigger biceps. Women usually want toned triceps. Today I bring to you a workout that will leave your arms feeling like jello while accomplishing either of the above goals.
A1. Tricep Pushdowns w/ Rope Grip x 12-15 Reps
A2. Cable Hammer Curls w/ Rope Grip x 12-15 Reps
Perform 3 Sets of Each, Alternate back and forth
B1. Dips or Bench Dips x 8-12
B2. Seated DB Curls (Palms face up) x 8-12
Perform 3 Sets of each, Alternate back and forth
C1. Overhead DB Tricep Extension x 10-15
C2. Barbell or EZ Bar Curl x 10-15
Perform 3 Sets of each, Alternate back and forth
Between exercises take 30-45 seconds rest. This should be a fast paced workout that takes no more than 30 minutes to complete, but will leave your arms just about useless!
We are Amber and Jordan Kirbey. We are excited to share our experiences and ideas with you!