A Better Use of Time
By Shawna Kaminski
It’s really one of the only commodity that’s irreplaceable, right?
When you’re young, time stretches on forever. Waiting for a birthday or Christmas or anything special takes eons. My good old Granny always told me that the older you get, the faster time goes. I clearly must be getting old because I know what she means now. Time passes so fast my head spins sometimes. That’s what you get for being over a half century I guess.
Since ‘time’ is limited, I want to make the most of it. I want to ‘spend’ it doing the things I like or at the very least, I want to do things that will give me the results I want. For example, even though I’m not a big fan of cooking, I still spend time cooking nutritious food instead of eating fast food that will make me unhealthy and fat. (I won’t discuss my horrible attempts at cooking healthy food, that’s a story for another day, let’s just say, my cooking attempts hit the mark nutrition-wise, but maybe not taste-wise.)
Now, on the topic of health, it’s lucky for me that I love doing things like burpees and jump rope, pull ups, push ups, lifting things up and putting things down. I really love to train, but even so, I don’t want to spend more time than necessary training to get the results I want. Besides, even if I had all day, long workouts would likely do more harm than good. Science points to short intense workouts as being more effective for fat burning and I can avoid overuse injuries with short workouts.
One of my favorite and most time efficient ways to train is to use ‘complexes’.
Complexes are a great way to boost metabolism, build muscle and burn fat. They build power, strength, muscular endurance and burn fat without having to ‘put in the time’ doing long, slow boring (and inefficient) cardio.
Your time invested comes back triple fold and that means big results. Talk about ‘bang for your buck’.
If you’re unfamiliar with what a ‘complex’ is, let me explain. You can use a set of DB’s, a barbell or even a KB to string a number of exercises together to work the entire body in a short time. Sounds easy right?
Well, the principle is easy, but there are seven ‘rules’ to follow when creating a complex. Don’t go wrong in your complex creation or it may be like one of my epic fail dinners – just bad news.
Here are my top complex building tips:
Tough stuff first
Place technically difficult moves at the beginning.
Alternate upper and lower body exercises so that half the body ‘rests’ while the other half of the body works.
Get a Grip
You’ll need to limit total upper body complexes because typically grip strength will be the limiting factor. You’ll reduce injury when you stick to lower body and full body complex moves.
Flow is really important. There should be minimal time spent changing movements since they should flow from one to the next.
The beauty of the complex is that if you create it properly, you won’t have to stop to load or unload weights.
Form. FORM. FORM!
Oh, did I mention form? Keep all the movements clean.
Load It Up
Rather than increasing SPEED in a complex workout, your goal should be to increase LOAD. To get results in record time, push the weight, but keep your form impeccable.
Now, what does a complex look like? I’m glad you asked 😉
This is a fun complex workout that you can do with a barbell, a set of dumb bells or even a kettlebell. In fact, I dare you to do the same workout with each implement (BB, DB, KB) and it will feel different each time.
Here’s the workout:
Start with a full body dynamic warm up.
- Romanian deadlift
- High pull
- Front squat push press (goblet squat press with KB)
- Bent over row (do single arm row with KB if you only have one KB)
- Weighted burpee with push up (burpee on the floor when using KB)
Do 30 seconds of work with 5 seconds of transition.
Rest as needed between rounds.
Do up to 6 rounds.
Now, you can shake this up by doing 7 reps of each exercise for 3-4 rounds.
Or as mentioned, you could do three rounds of 7 reps using a BB, DB’s, and finally a KB for each round.
That’s three variations of the same workout, just by changing the tool, time and rep scheme. Pretty cool right? And you can get it all done in less than 25 minutes.
Complexes are a great way to work your entire body, burn fat and build muscle all in record time so that you can spend the rest of your day doing other fun stuff.
Maybe I should take a cooking class in all the time I save 😉
If you’d like to have safe and effective complexes laid out for you and have a video tutorial of each, then you’ll love my Challenge Complexes program. I’ll walk you through 27 dumb bell and barbell challenge complex workouts. You can use these workouts a stand alone program, or pull one out on the days when you want something quick to hit your entire body. You’ll also get eight video KB complexes that are a super fun way to change things up.
Good sweaty fun. Fast results in record time. What will YOU do in all the time you save?