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Complex Training Workout | Body Recomposition Workout Plan Day 15

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Day 15: Fat Burning Gym Workout | Live Lean Shred Ep. 15

On today’s episode of Live Lean TV, I’m taking another follower through complex training workout #3 from the Afterburn 1.0 body recomposition workout plan.

Welcome to day 15 of our 6 week Live Lean Shred Body Recomposition Workout Plan Series.

Table Of Contents – Jump To:

I have a new trainee for today’s Afterburn style workout.

Her name is Megan and I’ll be training her through complex training workout #3.

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This is one of my favorite training styles and we’re going to show you every rep in the circuit.

It’s going to be great.

Let’s go down to our condo gym get ready to workout.

What Is A Complex Workout?

A complex workout is a training style where you never let the weight out of your hand during the circuit.

It’s similar, but a little bit different than the tri-set descending ladder in this workout.

This means you need to select one weight based on the most difficult exercise within the circuit.

For example, in barbell complex circuit A, from a weight selection perspective, the most challenging exercise would be the barbell shoulder press or barbell bent over row.

Based on this, select a weight you complete for that exercise, for the given reps.

Each total body training complex includes a:

  1. Pressing motion
  2. Pulling motion
  3. Lower body move
  4. Core move

If you missed the previous complex training workouts, check out:

You can also get all 6 weeks worth of workout PDFs emailed to you for free here.

Barbell Exercise Substitutions

Whenever a barbell exercise is given in the program, I want you to use a free weight olympic barbell.

However, since we only have access to a smith machine in our condo gym, we are going to try and substitute all the barbell exercises and do the complex with the smith machine.

A standard olympic barbell weighs 45 pounds, however the weight of the bar on a smith machine can vary, but it typically ranges from 15 to 25 pounds.

Some smith machine bars might weigh as little as 10 pounds or as much as 35 pounds, depending on the manufacturer and the design of the machine.

The smith machine bar in our condo gym is locked in and seems to weigh 5-10 pounds.

Before filming, I took Meg through a few options to see if we can this complex workout in the smith machine, and I think we were successful.

So let’s get into it.

Complex Training Workout #9 | Body Recomposition Workout Plan

Here’s the downloadable PDF of the full complex training workout #3, with exercise demonstration videos.

4 Minute Warm Up

Complete 2 circuits of this warm up first, with no rest between exercises:

After the warm up, move on to the complex training workout.

Barbell Complex A

This barbell complex circuit is comprised of:

  1. Barbell Bent Over Row
  2. Barbell Hang Clean
  3. Barbell Front Squat
  4. Barbell Jump Squat

You will start off completing 6 reps for each exercise.

As mentioned, since we didn’t have access to an olympic barbell, in the workout video we substituted most of the barbell exercises with the smith machine.

However, we had to completely remove the barbell hang clean and the barbell jump squat since you can only do that movement with an olympic bar, not the smith machine.

I decided to switch the barbell hang clean to a kneeling smith machine shoulder press and the barbell jump squat to the smith machine reverse lunge.

For the smith machine shoulder press we have to go with the 1/2 kneeling variation, since the height of the smith machine is too short to do the standing shoulder press.

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How Much Weight Should I Use?

Remember to pick a weight that can be used for the most challenging exercise in the complex.

Megan and I talked it over, and we decided the shoulder press will be the most difficult movement in this complex for her.

If you are completing the barbell complex version of this workout, I would say the barbell hang clean would be the most challenging for most people.

Therefore, load up the bar with a weight you can safely complete 6 reps for the shoulder press or hang clean.

Megan added a 10 pound weight plate to both sides of the smith machine.

This means she will never let go of the bar or drop or add more weight, since the bar will stay in her hands the entire time, as she transitions between exercises during the complex.

Let’s jump into it.

A1. Barbell Bent Over Row

The first exercise in barbell complex A is the barbell bent over row.

Smith Machine Substitution: Smith Machine Bent Over Row

  • Reps: 6
  • Sets: 3
  • Rest: 0 seconds

Coaching cues:

  • Make sure you keep your back nice and flat.
  • Grip the bar just outside of your knees.
  • Pull the bar up to your chest.
  • Focus on squeezing your shoulder blades together.
  • After completing 6 reps, keep the barbell in your hand as you move directly in the next exercise.

A2. Barbell Hang Clean

The second exercise in barbell complex A is the barbell hang clean.

Smith Machine Substitution: 1/2 Kneeling Smith Machine Shoulder Press

  • Reps: 6
  • Sets: 3
  • Rest: 0 seconds

Coaching cues for the 1/2 kneeling smith machine shoulder press:

  • Since the smith machine is not high enough to complete the standing shoulder press, Megan is completing this with a 1/2 kneeling stance.
  • As you extend your arms into the air, bring your neck forward through the bar as you fully extend your shoulders.
  • Keep your core nice and tight to protect and keep your lower back safe.
  • After you complete your 6th rep, stand back up, while keeping the bar in your hands, then immediately transition into the next exercise.

A3. Barbell Front Squat

The third exercise in barbell complex A is the barbell front squat.

Smith Machine Substitution: Smith Machine Front Squat

  • Reps: 6
  • Sets: 3
  • Rest: 0 seconds

Coaching cues:

  • Hold the barbell in the front rack position with your elbows up.
  • As you lower into the front squat, bend at the waist first, then the knees follow.
  • To hit the glutes and quadriceps, lower your body until your thighs reach parallel to the ground.
  • Since this is the 3rd of 4 exercises within the complex, at this point your heart rate should be getting up there.
  • After you complete 6 reps, shift the bar over your head and onto your shoulders, then immediately complete the next exercise.

A4. Barbell Jump Squat

The last exercise in barbell complex A is the barbell jump squat.

Smith Machine Substitution: Smith Machine Alternating Reverse Lunge

  • Reps: 3 per leg
  • Sets: 3
  • Rest: 0 seconds

Coaching cues:

  • In the program, this exercise should be a barbell jump squat, however since we didn’t have access to a barbell and can’t do a jump squat with the smith machine, we modified it to be a smith machine alternating reverse lunge.
  • With the bar placed on your back, take a step back, while keeping your bent front knee right above your ankle.
  • At the bottom of the lunge, press up through the floor with the entire platform of your foot to engage the glutes, quadriceps, and hamstrings.
  • Alternate your legs back and forth until you hit 3 reps per leg.
  • Once you complete all the reps, re-rack the weight, and take a 2 minute break.

Awesome job.

That was the first set of barbell complex A.

Take a 2 minute break between each complex, then repeat the circuit for a total of 3 sets.

Once you’re done the third circuit, that’s when you jump into the Ignite It Up portion of the workout.

Some people are doing the ignite it up after every set of the complex.

You could do that, if you really want to kick your butt, however it’s not necessary.

You only need to complete the ignite it up after the last set of the barbell complex.

Since the entire complex workout usually takes 30 minutes, if you have the time, you could add this ignite it up after each set of complexes.

Think of it as bonus points, but you don’t have to.

Ignite It Up: Push Up

For this Ignite It Up, you’ll complete the push up.

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

Coaching cues:

  • If you can’t complete 45 seconds of push ups, start off with the regular push up on the floor, then once it gets too difficult, you can regress it back by switching to the following beginner push up modifications:
  • Lastly, if you can’t go for the full 45 seconds, stop, catch your breath, then get back into it again.
  • During the push up, focus on maintaining a nice flat back.
  • If you need to regress the push up by dropping to your knees, make sure you keep your core turned on.
  • A lot of time when people go to their knees, their lower back sags, and this puts you in a compromised position.
  • You could also do an incline push up on a bench.
  • Once again, keep your core turned on, with your body nice and flat.

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

Dumbbell Complex B

It’s time to move on to dumbbell complex B.

Complete this following the same format as the first complex.

However, this time instead of using barbells, we’re using dumbbells.

Before starting, pick the weight based on the most difficult exercise in the following dumbbell complex:

  1. Dumbbell Romanian Deadlift
  2. Dumbbell Push Press
  3. Dumbbell Reverse Lunge
  4. Dumbbell Front Squat

During the complex, you’ll stick with the 6 rep range.

It’s time to get to work.

B1. Dumbbell Romanian Deadlift

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

  • Reps: 6
  • Sets: 3
  • Rest: 0 seconds

Coaching cues:

  • Hold the dumbbells down in front of your thighs with your knees unlocked.
  • Push your butt back as you come down with a flat back, then drive your feet through the floor to come back up again.
  • While lowering the weight, keep the dumbbells nice and close to your legs.
  • Keep your neck in alignment with your spine.
  • Breathe throughout the movement.
  • This is a nice little booty builder.
  • Once you hit 6 reps, keep the weights in your hand, then immediately transition into the dumbbell push press.

B2. Dumbbell Push Press

The second exercise in dumbbell complex B is the dumbbell push press.

  • Reps: 6
  • Sets: 3
  • Rest: 0 seconds

Coaching cues:

  • Hold the dumbbells in front of your shoulders with a neutral palms facing in grip.
  • Bend at the hips to drop into a 1/4 squat, then push the hips forward as you press the dumbbells over your head.
  • This is a quick and powerful movement where the shoulders are just guiding the weight over your head.
  • Complete 6 reps, then keeping the dumbbells in your hand, move immediately into the alternating dumbbell reverse lunge.

C3. Alternating Dumbbell Reverse Lunge

The third exercise in dumbbell complex B is the alternating dumbbell reverse lunge.

  • Reps: 3 per leg
  • Sets: 3
  • Rest: 0 seconds

Coaching cues:

  • Complete a reverse lunge with one leg, then alternate and complete the reverse lunge with the other leg.
  • Once you complete 3 reps per leg, keep the weights in your hand, then move directly into the dumbbell front squat.

C4. Dumbbell Front Squat

The final exercise in dumbbell complex B is the dumbbell front squat.

  • Reps: 6
  • Sets: 3
  • Rest: 120 seconds

Coaching cues:

  • Lift the dumbbells up into the front rack position.
  • Megan used a palms facing the body grip, however you can also use a neutral palms facing in grip.
  • At this point, the sweat should be coming down your forehead and you should hear your breath pumping.
  • The goal is to keep your heart rate up for the entire set.
  • Once you complete 6 reps, put the weights down, and take a 2 minute break between each complex circuit.

Complete 2 more sets of this dumbbell complex.

After you finish all 3 sets, rather than moving on to an Ignite It Up, you will 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.

C1. High Knees Jump Rope

The first tabata exercise is the high knees jump rope.

You can do any jump rope variation you want to do, including:

If you are more beastmode you could also do:

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

Coaching cues:

  • If you mess up, that’s ok, just keep going.
  • Once you complete 20 seconds, take a 10 second rest, then move on to the next tabata exercise.

C2. Spiderman Push Ups

The second tabata exercise are spiderman push ups.

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

Coaching cues:

  • During the spiderman push up, not only are you hitting your chest, you’re also pulling in your core muscles since you’re bringing your knees to your elbows.
  • Since this is towards the end of the workout, if don’t have much strength and power left, and you fail out before the 20 seconds is up, complete the spiderman push ups on knees.
  • Once you complete 20 seconds, take a 10 second rest, then move on to the next tabata exercise.

C3. Side To Side Hop

The third tabata exercise is the side to side hop.

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

Coaching cues:

  • If needed, you can put something on the floor, such as the jump rope or a dumbbell, to hop over.
  • Think about quick feet as you hop back and forth as fast as you can.
  • As soon as your feet hit the floor, pretend like you’re stepping on fire.
  • The goal is to elevate your heart rate at the end of the workout to burn all of the weakness you have left in your body.
  • Complete for 20 seconds, then take a 10 second rest before moving on to the last exercise.

C4. Mountain Climbers

The final tabata exercise are mountain climbers.

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

Coaching cues:

  • Get down on the floor into the top of the push up position.
  • Maintain a flat back, with your core turned on, as you alternate driving one knee in at a time.
  • The goal of the mountain climber is not to move as fast as you can, it’s more important to really contract your core.
  • After 20 seconds, take a 10 second break, then repeat this circuit one more time.

You are now done today’s Afterburn complex training workout.

Hopefully you enjoyed it.

Note: We Need More Views 😉

I’m just going to throw this out there.

We need more views on this 6 week body recomposition workout plan series.

When we originally thought to give away this Afterburn 1.0 and Home Shred follow along programs for free, we had goals in mind for how many views we wanted to get on this series.

To be honest, we’re not even close.

Therefore, I’m just going to throw this out to you.

If you’re enjoying this body recomposition workout plan series, we want you to train with your friends and get them involved with our Live Lean Transformation 1,000,000 mission.

Please do your part by not only doing the workouts, but also sharing them around, so we can reach more people and spread this Live Lean mission.

By doing this, you’d be doing us a huge huge favor.

With that said, thank you for watching.

We love you.

Bye.

Next Workout: Circuit Training Workout #10 | Body Recomposition Workout Plan

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