Barbell and Dumbbell Complex Workout For Faster Fat Loss
Strip off the fat faster with this Complex Workout For Fat Loss
On today’s episode, I’m sharing a barbell and dumbbell complex workout that is one of my favorite fat burning training styles.
If you’re struggling to lose those last few pounds of body fat, and hate traditional cardio, complex training is for you.
Complex workouts are a unique training style designed to strip off the fat, and help you awaken the abs within.
In fact, I’ve included various barbell and dumbbell complex workouts in my book Awaken The Abs Within, as well as my best selling workout program, Live Lean Afterburn 2.0.
Cardio With Weights
I usually refer to complex workouts as “cardio with weights” because you’re lifting lighter weights for longer periods of time.
Since the muscles are under constant tension with resistance, this helps to not only maintain muscle, but in some cases, build a stronger and bigger muscle.
How Do Complex Workouts Work?
Barbell and dumbbell complex workouts are to be completed in a circuit, with no rest between exercises.
In fact, you’ll transition from one exercise to the next without letting the barbell or dumbbell out of your hands.
The exercises selected for this barbell and dumbbell complex workout are mainly multi-joint, compound exercises.
The reason we select compound exercises is because they recruit the most muscles and burn the most calories.
During the complex workout, you will use the same barbell or dumbbell for every exercise in the complex.
Once again, the weight won’t leave your hands as you transition from one exercise to the next.
Therefore weight selection is very important when it comes to complex workouts.
The key is to complex workouts is selecting a weight based on the most challenging exercise within the complex.
For example, in the barbell complex workout set, the barbell upright row would be the most challenging exercise, based on weight, within the complex.
This means you’d select the weight for the entire barbell complex, based on the amount you can lift for the barbell upright row.
For the dumbbell complex workout set, the dumbbell jump lunge will probably be the most challenging exercise within the complex, so select a weight based on this exercise.
You’ll get a brief rest once you finish all the exercises within the complex, without breaks, or letting go of the weight.
After the rest period, you’ll repeat the barbell and dumbbell complex.
If you aren’t sweating after a barbell or dumbbell complex workout, you’re not alive.
The following barbell and dumbbell complex workout is from my book, Awaken The Abs Within.
Barbell Complex Workout:
Here’s how this barbell and dumbbell complex workout is structured:
Total time:
20 minutes
Type of workout:
Complex training. See above for how complex workouts are completed.
Number of Circuits:
8 total circuits: 4 barbell circuits + 4 dumbbell circuits.
Exercises:
Click the links below for a step-by-step exercise demonstration of each exercise.
A1. Barbell Upright Row
Reps: 8 reps
Rest: No rest. Transition immediately into the next exercise without letting go of the barbell.
A2. Barbell Power Clean and Jerk
Reps: 8 reps
Rest: No rest. Transition immediately into the next exercise without letting go of the barbell.
A3. Barbell Deadlift
Reps: 8 reps
Rest: No rest. Transition immediately into the next exercise without letting go of the barbell.
A4. Barbell Jump Squat
Reps: 8 reps
Rest: No rest. Transition immediately into the next exercise without letting go of the barbell.
Rest:
- No rest between exercises
- 2 minute rest after completing each set of the barbell complex
- After finishing the 4th set, rest 2 minutes and move on to the dumbbell complex
Sets:
- Repeat circuit 3 more times for a total of 4 circuits
Dumbbell Complex Workout:
Exercises:
Reps: 8 reps
Rest: No rest. Transition immediately into the next exercise without letting go of the barbell.
B1. Standing Dumbbell Shoulder Press
Reps: 10 reps
Rest: No rest. Transition immediately into the next exercise without letting go of the dumbbell.
B2. Neutral Grip Dumbbell Bent Over Row
Reps: 10 reps
Rest: No rest. Transition immediately into the next exercise without letting go of the dumbbell.
B3. Dumbbell Front Squat
Reps: 10 reps
Rest: No rest. Transition immediately into the next exercise without letting go of the dumbbell.
B4. Dumbbell Jump Lunge
Reps: 10 reps/side
Rest: No rest. Transition immediately into the next exercise without letting go of the dumbbell.
Rest:
- No rest between exercises
- 2 minute rest after completing each set of the dumbbell complex
Sets:
- Repeat circuit 3 more times for a total of 4 circuits
Pick up your copy of the complete Awaken The Abs Within book:
If you loved these barbell and dumbbell complex workouts, check out the full Awaken The Abs Within program here.
Here’s a sample of some of the 6 pack abs exercises and a full body beginner workout circuit from the program.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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