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Complex Training Workout | Body Recomposition Workout Plan Day 12


Meal One, Workouts, Q&A | Live Lean Shred Ep. 12

On today’s episode of Live Lean TV, I’m sharing complex training workout #2 from the Afterburn 1.0 body recomposition workout plan, as well as a #AskLiveLeanTV Q&A segment.

Welcome to day 12 of our 6 week Live Lean Shred Body Recomposition Workout Plan Series.

Table Of Contents – Jump To:

First Meal Of The Day

For my first meal of the day I made a version of this ground beef omelette recipe.

All you need to do is make an omelette with eggs, then add precooked ground beef and arugula on top.


Add that bad boy to a plate, drizzle with a little bit of mustard and hot sauce, then top with green chives.

Add a side of sauerkraut for some healthy fermented food, and a small handful of walnuts.

Now that’s what I call food!

This is how you get your healthy fats and protein in to start making gains for the day.

Let’s go.

Fun Agility Cone Drills Family Workout

After eating, we went down to the Embarcadero Park field in downtown San Diego to get in a fun family workout.

I love working out with the beautiful waterfront scenery.

Even though it was a little bit cloudy, that didn’t stop me from putting the football cleats on and setting up the cones for some agility dryland training drills.

While I was doing the cone drills, I decided to carry a 15 pound weight, i.e. Baby Kyla.

After the drill, I used Kyla to do kettlebell swings.

Once it was time for Jessica’s set, she carried a heavier 23 pound weight, i.e. our dog Bruno.

While she was running the cones, she forget the entire drill.

As her coach, I made her do 20 push ups to make up for her mental error.

It was clear Jessica never ran a football route in her life 😂.

After attempting to complete the agility cone drill, she used Bruno to complete her kettlebell swings.

For our next set, I increased the weight by holding the big bad bruiser Bruno and Jessica decreased her weight by holding Kyla.

While we were working out, a crowd of people formed to cheer us on.

Since Kyla did such an amazing job, I think she could become a good football player once she grows up and gets a little bit bigger.

I don’t know about tackle football, but maybe touch or flag football.

Workout #7: Complex Training | Body Recomposition Workout Plan

Workout #7 from the Afterburn 1.0 body recomposition workout plan is about to go down.

This is the second complex training workout from the 6 week program.

If you missed it, check out complex training workout #1 here.

Get all 6 weeks worth of workout PDFs emailed to you for free here.

Here’s the downloadable PDF of the full complex training workout #2, with exercise demonstration videos.

Warm Up

Don’t be one of those dummies that think they’re too cool for warm ups.

Complete the following warm up before the workout:

No rest between exercises.


Complete 2 circuits for a total of a 4 minute warm up.

After completing the warm up, proceed immediately to the workout.

Dumbbell Complex A

Before starting the complex, select a weight for the most challenging exercise within the complex.

For dumbbell complex A, I chose 30 pound dumbbells

Complete 5 reps of each exercise within the complex, without dropping the weights.

During the complex, always keep the weights in your hands as you transition from one exercise to the next.

Repeat the complex 2 more times, for a total of 3 rounds.

A1. Dumbbell Romanian Deadlift

The first exercise in the dumbbell complex is the dumbbell romanian deadlift.

  • Reps: 5
  • Sets: 3
  • Rest: 0 seconds

A2. Dumbbell High Pull

The second exercise in the dumbbell complex is the dumbbell high pull.

  • Reps: 5
  • Sets: 3
  • Rest: 0 seconds

A3. Dumbbell Push Press

The third exercise in the dumbbell complex is the dumbbell push press.

  • Reps: 5
  • Sets: 3
  • Rest: 0 seconds

A4. Alternating Dumbbell Reverse Lunge

The last exercise in the dumbbell complex is the alternating dumbbell reverse lunge.

  • Reps: 5 per leg
  • Sets: 3
  • Rest: 120 seconds

Rest 2 minutes between each complex, then repeat this dumbbell complex 2 more times, for a total of 3 sets.

Once you finish all 3 sets, complete the Ignite It Up.

Ignite It Up: Jump Squat

For this Ignite It Up, you’ll complete the jump squat.

  • Reps: 30-45 seconds
  • Sets: 1
  • Rest: 60 seconds

After you complete 1 set of the ignite it up, take a 60 second rest, then move on to barbell complex B.

Barbell Complex B

Remember to select a weight for the most challenging exercise within the complex.

For barbell complex B, I choose 95 pounds.

Complete 5 reps of each exercise within the complex, without dropping the weights.

Always keep the barbell in your hands as you transition from one exercise to the next.

Repeat the complex for a total of 3 rounds.

B1. Barbell Romanian Deadlift

The first exercise in the barbell complex is the barbell romanian deadlift, a.k.a. the barbell stiff legged deadlift.

  • Reps: 5
  • Sets: 3
  • Rest: 0 seconds

B2. Barbell Upright Row

The second exercise in the barbell complex is the barbell upright row.

  • Reps: 5
  • Sets: 3
  • Rest: 0 seconds

B3. Barbell Push Press

The third exercise in the barbell complex is the barbell push press.

  • Reps: 5
  • Sets: 3
  • Rest: 0 seconds

B4. Barbell Back Squat

The last exercise in the barbell complex is the barbell back squat.

  • Reps: 5
  • Sets: 3
  • Rest: 120 seconds

Take a 2 minute rest in between this barbell complex, then repeat this 2 more times, for a total of 3 sets.

After you complete 3 sets, catch your breath, then move on to the 4 minute tabata workout finisher.

Circuit C: 4 Minute Tabata Workout Finisher

This tabata workout finisher is comprised of 4 exercises to be completed for a total of 4 minutes.

Set your interval timer for:

  • 20 seconds of work
  • 10 seconds rest
  • Repeat this interval for a total of 2 times.

These workouts will get you!

C1. High Knee Taps

The first tabata exercise are high knee taps.

  • Reps: 20 seconds
  • Sets: 2
  • Rest: 10 seconds

C2. Front To Back Hop

The second tabata exercise is the front to back hop.

  • Reps: 20 seconds
  • Sets: 2
  • Rest: 10 seconds

C3. Jump Squat

The third tabata exercise is the jump squat.

  • Reps: 20 seconds
  • Sets: 2
  • Rest: 10 seconds

C4. Speed Skater With Reach

The last tabata exercise is the speed skater with reach.

  • Reps: 20 seconds
  • Sets: 2
  • Rest: 10 seconds

That’s another Afterburn 1.0 complex training workout completed from our 6 week Body Recomposition Workout Plan.

I love this program.

Trust me, you will get the results once you put in the work.

Answering 5 #AskLiveLeanTV Questions

Even though we’re taking a break from filming new episodes of the #AskLiveLeanTV show, we’re going to do a quick Q&A to answer 5 questions that were still in the queue.

Question #1: Does Eating Less Calories And Macros Negatively Affect Your Cut?

The first question on YouTube from Lauren Cox asks:

I try to hit my daily macros and calorie intake, but always come up pretty short on my fats and carbs. Also, I’m usually 300 calories below my cutting calories on a days I workout. However, I’m not hungry or feel like I’m lacking anything. Does this affect my progress?

Jessica: From an outsider’s perspective, we can’t really tell you if it’s affecting your progress because we haven’t seen you, or your results, after doing this for some time.

The only way to know if this is affecting your progress, or not, is to check your progress with before and after photos.

How to Take Progress Pics and Why It’s Important Live Lean TV

I would really encourage you to take your before and after progress pics like this.

Personally, that’s what I would do if I needed to know if my diet was affecting my progress.

Then you’ll get a really good sense whether the answer is yes or no.

Brad: I’m surprised you’re low on carbohydrates and fats.

Typically these are the macronutrients that most people are over on, while being low on protein.

Therefore, if you’re consuming enough protein, I think you’re pretty good.

However, just like Jessica said, make sure you watch your progress as this will be the true indicator, not our opinion.

It’s most important to hit your calorie goals, however when it comes to also hitting your macros, getting enough protein is very important, especially if you’re lifting weights.

Jessica: Tracking your calories and macros are tools to help you make changes, when you’re not seeing the changes you want.

However, if you’re getting great results, and you’re happy with the changes you’re seeing in your body, there’s no need to change your diet.

Question #2: Is It Normal To Have A Coregasm While Working Out?

Next question from Sophie on Twitter says:

Maybe a question for Jessica. I started to experience coregasms during back squats and ab exercises. Is this normal?

Jessica: Wait a minute, what is a coregasm?

Brad: I wish I got coregasms.

Jessica: Is that the same as an orgasm?

Brad: Yeah.

Jessica: Are coregasms a real thing?

I’ve never heard of this.

Brad: Yeah, I’ve heard of it, but I don’t know what causes it.

Jessica: On back squats and ab exercises?

I actually have no idea what you’re talking about.

I do back squats and ab exercises all the time, so why am I not having them?

So if you want to know if that’s normal, I would say no.

It could be nice, but you may find that a little bit embarrassing.

Brad: Let’s just chalk it up to you being lucky.

Jessica: I honestly have no idea what to tell you about this question, sorry.

Brad: Ok, let’s move on.

Coregasm Update

After doing some research, we discovered that coregasms are a nickname given for an exercise induced orgasm.

Coregasms are caused by engaging the core muscles during exercises like leg raises or crunches, which can stimulate the pelvic floor muscles and lead to a pleasurable sensation.

And yes, coregasms are normal, for some lucky people 😉.

Question #3: Should I Force Myself To Take A Rest Day From Working Out?

Anna on YouTube asks the following question:

I have been finding myself feeling guilty if I don’t workout every single day, even though I’m mindful, and I do have rest days. How can one overcome this mindset that I have to knock it out every single day during my workouts?

Brad: That’s a very good point because I find myself in the same bout.

I usually feel like I’m a little bit off if I don’t get some activity in.

Jessica: You definitely feel that way more than I do.

I’m totally ok with rest days.

Brad: If you feel that way, I recommend getting in some form of activity, but just don’t go crush barbell back squats and barbell front squats 7 days straight.

How To Take An Active Rest Day Live Lean TV How To Take An Active Rest Day

You could have a heavy lifting day and then you could have a mobility or yoga day, or a sports day.

These less intense activities will still allow your body to repair itself, since you’re not going as hard.

Give that a try.

Jessica: One important thing to wrap your mind around is the idea that recovery is a part of your workout program.

Brad: That’s a really good point.

Jessica: I feel Brad is really good about this.

He takes his stretching and mobility practice really seriously.

This gives you something to do, so you feel like you’re being active, but you’re not crushing yourself and making your muscles sore.

One good way to overcome this is build in mandatory rest and recovery days into your well rounded workout program.

Therefore, just like you have to follow your workouts, you also have to follow the rest days.

Brad: Let’s get in two more questions.

Jessica: Okay, bring on two more questions.

Question #4: Would You Ever Try Out For American Ninja Warrior?

Next question from Rebecca on Twitter says:

Hey guys, would you ever consider taking part in American Ninja Warrior? Thanks, you’d be pretty awesome.

Jessica: I would totally be interested if we didn’t have a baby right now.

Brad: I would love it.

You guys know that in my training I love to be very athletic and “ninja-esque“.

KIP UP LLTV thumbnail-Recovered-Recovered Live Lean TV kip up

Jessica: Maybe if we had a full time nanny, since training for American Ninja Warrior would require hours of training per day, to learn the required skills.

Question #5: Should I Listen To Workout Advice From My Gym Teacher?

The last question on Snapchat from Marmartralalalala:

My sports teacher at school told me that to get muscles, you first need to lose weight by doing cardio. She said that weight training is something you do after losing belly fat. According to her, doing cardio and weight training at the same time is not effective, because you will just get bigger. I’m just so confused. Do I have to do cardio and weight training or just cardio? If both, how many days per week should be cardio days and how many should be weight training?

Jessica: My first piece of advice I would give you is to make sure you’re getting your physical training and nutrition advice from someone who is walking the walk and talking the talk.

In other words, the person who is giving you advice should have the exact physique or the type of physique that you’re looking to achieve.

Otherwise, that person may not be talking from actual experience, but just a hearsay of what they read in books.

You just need to be careful who you’re listening to, and take everyone’s advice with a grain of salt.

You need to learn what to do to reach your goals based on your own life experiences.

For example, invest in a structured workout program based on your goals, then put it to work to achieve the results.

Then you’ll know if that program gave you the results you want or not.

While you’re on your fitness journey, keep on trying things based on trial and error, until you get the exact results you want.

That’s what Brad and I have done and that’s how we’ve created programs that share what has worked for us, and for so many other people we’ve trained along the way.

We’ve definitely used trial and errors on ourselves, and that’s how we’ve learned what works.

That’s it.

Thanks for all the questions.

If anybody wants to babysit so we can be a little more professional with these Q&A segments, comment below.

This is why we could never had Kyla in the room when we recorded the previous #AskLiveLeanTV episodes.

Thanks for watching, we’ll see you at the next post.


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