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Complexes are one of my favorite ways to get simultaneously strong and sweaty. Because you’re doing compound, full-body movements and rarely setting the weight down, you build strength, power, stamina and amp up your metabolism—all with simple tools and basic movements.

 

The great thing about complexes is that you can choose your own adventure. Do you want to focus more on strength? Keep the weight heavy and the reps low. Want to focus on fat loss? Lighten up the weight and keep the reps on the higher side (while dialing in your nutrition, of course!)

 

Even though it seems simple, this is such a challenging workout! You’ll feel invigoratingly exhausted when you’re done.

 

 

Who it’s for:

Intermediate/Advanced lifters

 

What you need:

A barbell.

* If you don’t have a barbell, you can use a pair of KBs or DBs. The clean will be a slightly different technique based on what you use.

 

How to do it:

This is a complex, which means you won’t set your weight down at all until you’ve completed all of the exercises on the list. Perform 5-8 reps of each exercise, then set the weight down and rest. Do 3-6 rounds total and rest at least 1 minute between rounds.

 

The Exercises:

 

  • Romanian Deadlift x5-8
  • Clean x5-8
  • Push Press x5-8
  • Back Squat x5-8

 

What’s Next

If you’re interested in learning more about fat loss, check out this fat loss video with GGS co-founders Jen Comas and Molly Galbraith discussing fat loss mistakes women make.

 

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Filed under: Fitness