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Complex Training Workout #2 | Body Recomposition Workout Plan


Cardio With Weights | Live Lean Shred Ep. 02

On today’s episode of Live Lean TV, I’m sharing complex training workout #2 from the Afterburn 1.0 body recomposition workout plan.

Welcome to day 2 of our 6 week Body Recomposition Workout Plan Series called, Live Lean Shred.

Table Of Contents – Jump To:

We’re going to be hitting the gym shortly, but first I need to head to the office with Kyla to meet Jessica.

Once I finish a little bit of work, we’ll share today’s Afterburn body recomposition workout.


Jessica loves to workout in the afternoon since she says she gets a little anxious after a couple hours of work.

Maybe it’s the coffee, or maybe she just can’t wait to workout!

The Jersey Shore has the GTL: gym, tan, laundry.

Others have the SSS: 💩 , shower, shave.

We have the CWW: coffee, work, workout.

We Need Your Feedback On The First Episode

One thing I would like your feedback on is how would you like these workout videos to be filmed?

For Circuit Training Workout #1, I basically showed you how to do every exercise in the gym.

The other way to take you through the workout is to share the already recorded step-by-step exercise demonstration videos of all the exercises in each workout.

Then I can edit in how many reps and sets to do for each exercise.

This is option would make the workout video portion of the vlog a little shorter.

That way we can show other activities in the vlog, such as what we eat in a day and lifestyle content with Kyla.

What I Eat In A Day To Stay Lean And Muscular Live Lean TV

Since this body recomposition workout plan series is all about you, let me know in the comments below which option you want to see.

Healthy Eating And Hitting Your Macros

Once we got back home from the office, Jessica wanted to talk about food and show you what we’re eating.

This is important because during this body recomposition workout plan series, eating is going to be a big part of your journey to getting results.

Let’s be clear, we don’t want you to just get a little bit of results, we want you to get shredded results.

We want you going all the way.

So based on this, eating is a big part of that.

If you are really stumped by healthy eating and wondering if it is even possible to hit your macros, we’re here to say it’s totally possible.

The first step is to relax and realize how simple it can be.

To demonstrate, Jessica just made this really easy and healthy grilled chicken salad for lunch.

How To Make A Chicken Salad Recipe Live Lean TV

It took approximately six minutes to put together since we already had some pre-cooked grilled chicken breast.

That’s the key right there.

You need to prep your proteins ahead of time.

Healthy Eating Doesn’t Require You To Live In The Kitchen

As I mentioned earlier, we’re trying to fit everything into these episodes, including nutrition, since it’s so important.

However we we don’t want the vlogs to be three hours.

Therefore, we’re thinking of possibly coming out with another nutrition series, possibly showing you how to meal prep.

Meal prep is so important.

However, this is not to say you need to live your life eating out of Tupperware like bodybuilders do.


The Live Lean Way of eating is for real life, everyday people, like you and me, who go to the office for work, and have kids and a a dog at home.

We’re just everyday, average Canadian and Americans, i.e. Camericans.

I think I just made up a new word.

We don’t have endless time to spend in the kitchen or eat all of our meals out of Tupperware.

That’s just not realistic.

However, we do find realistic solutions that work really well for us to get shredded.

I guarantee, if you can do the same, by putting some effort into your nutrition, you’ll see much better results from these body recomposition workouts.

So with that said, these vlogs are not just going to be workouts.

We’re also going to throw in some nutrition tips and motivation talks as well.

Will There Be Anymore #AskLiveLeanTV Episodes?

I saw a comment on yesterday’s workout that they wished we would have had one last #AskLiveLeanTV episode.

Guess what?

We did film one last #AskLiveLeanTV episode, but it got deleted.

I don’t know how it got deleted, but Jessica and I can’t find it anywhere.

It’s such a mystery.

In that missing episode, we answered 27 questions in an attempt to get as many in as we could.

It was a great episode too.

Unfortunately, it is now lost.

If you want more questions answered, we can also do little Q&A segments in this series as well.

To keep it consistent, just use the same #AskLiveLeanTV when asking your questions.

This is not to say we will get to every single question, since we can’t dedicate an entire episode to it.

However, when we have a chance, we’ll grab the vlog camera and quickly answer one.

We’re trying to keep everybody happy up in here, so make sure you keep watching.

Let’s eat.

Body Recomposition Complex Training Workout #2

It’s now time to go to school.

What school is that?

The school of gains!

Welcome back to the gym.

This is workout #2 from Live Lean Afterburn 1.0 body recomposition workout plan and the first complex workout.

I call this workout style, cardio with weights.

If you haven’t seen a complex training workout before, they are one of my favorite training styles.

Warm Up

Since you’re not a meathead, you need to do warm ups.

Remember, we’re in this for the long term, with no injuries.

Here’s the warm up to perform before every single workout during this body recomposition workout plan.

Repeat this warm up circuit two times, with no breaks, for a total of 4 minutes.

Let’s get into it today’s complex training workout.

If you haven’t got on the newsletter list, join for free here.

We send you the daily workout PDF with workout instructions on how to do it and exercise demonstration videos, right to your email.

What Is A Workout Complex?

Today’s workout complexes are comprised of four exercises.

Reps: Each exercise will be completed for 5 reps.

Weight Selection: During the complex, you will never let go of the weights, therefore you need to pick one weight for all four exercises.

This means you need to pick a weight for the most challenging exercise within the complex.

For instance, in workout complex A, we’re going to do:

  1. Barbell front squat
  2. Barbell bent over row
  3. Barbell high pull
  4. Barbell push press

In my opinion, the most difficult of these 4 exercises, from a weight perspective, would be the barbell high pull.

This means you should choose a weight you can do 5 reps for the barbell high pull.

You’ll then use this same weight for the other 3 exercises within that barbell workout complex.

When I say we’re not dropping the weight, I mean you’re keeping it in your hand as you transition from one exercise to the next.

For example, you’ll complete all 5 reps of the barbell front squat, then transition right into the barbell bent over row, and so on, without dropping the weight.

You’ll complete 3 sets of each workout complex.

The whole complex workout should probably only take 30-35 minutes to complete.

Complex Training Is Different That Regular Weight Training

This complex style of training is probably so different than the regular weight training you’re used to in the gym.

Remember, different can be a good thing, especially if it means you’re going to see different results.

Since you’re going to have a different workout experience, hopefully you’re going to enjoy going to the gym more than you used.

Especially if you’re only used to doing boring standard workouts with the machines.

When you’re doing Live Lean workout programs, you’ll quickly realize we use different training styles than your typical cookie cutter straight set gym workouts in bodybuilding magazine.

For certain people, this style of bodybuilding can be very boring.

If you’ve been in the gym for quite a while and you’re bored with your workouts, our programs, like this body recomposition workout plan, is for you.

Jessica and I are not bored with our workouts, which is how we will continue to Lean Lean 365 for the rest of our life.

It’s important to keep your workouts fresh and interesting by following workout programs that get you excited.

Let’s go.

This is going to get you shredded.

That’s right, you are now in Live Lean Shred mode.

Do This If You Don’t Have Access To A Barbell

This workout is comprised of a barbell complex and a dumbbell complex.

In my condo gym I don’t have access to an olympic barbell, however there is a smith machine.

Unfortunately you can’t really do a complex workout on a smith machine because it restricts the movements and reduces the weight your hands.

When you hold a free weight olympic barbell, it puts a strain on your forearm grip muscles, thus increasing the overall intensity of the workout.

Unfortunately the smith machine removes some of that intensity and limits the free range of the movement, thus it’s not great for barbell complexes.

Since I don’t have access to an Olympic barbell in this condo gym, I’ll show you how to do the dumbbell version of all these exercises.

However, here’s another older workout video where I take you through the exact same barbell complex version of this workout.

If you are like me and don’t have access to an olympic barbell, I’ll also provide dumbbell substitutions.

Barbell Complex A With Dumbbell Substitutions

I’m so excited for this workout, so let’s get started.

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

I choose 35 pound dumbbells, however I’m just doing a demonstration so I’m not really lifting as heavy as I could be.

Be sure to lift a weight based on your own body and strength.

A1. Barbell Front Squat

The first exercise in the barbell complex is the barbell front squat.

Dumbbell substitution: Dumbbell Front Squat

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

Coaching cues:

  • Clean the weight up to your shoulders.
  • If you are using dumbbells, hold the weights with your palms facing each other, or to make it more challenging, hold the dumbbells with your palms facing your body.
  • Lower your body down into a squat, then press your feet through the floor to come back up.
  • That’s one rep.
  • Complete 5 reps, then transition immediately into the bent over row, without allowing the weights to leave your hands.

A2. Barbell Bent Over Row

The second exercise in the barbell complex is the barbell bent over row.

Dumbbell substitution: Neutral Grip Dumbbell Bent Over Row

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

Coaching cues:

  • Immediately transition into the bent over row.
  • Focus on maintaining a flat back.

A3. Barbell High Pull

The third exercise in the barbell complex is the barbell high pull.

Dumbbell substitution: Dumbbell High Pull

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

Coaching cues:

  • Lower the weight to the floor then pull the weight up your body as you rise up on to your tippy toes.

Remember, the only way you should let the weight out of your hand is if you need to check the workout plan, because you forgot what the next exercise is.

A4. Barbell Push Press

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

Dumbbell substitution: Dumbbell Push Press

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

Coaching cues:

  • Hold the weight in the front rack position, lower into a quarter squat, then explosively thrust your hips forward to stand back up while pressing the weight over your head.

Good job.

That was one complex.

Take a 2 minute break between each complex, then complete another set.

Once you finished all 3 sets, move into the Ignite It Up portion of the workout.

Ignite It Up: Jump Squat

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

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

Coaching cues:

  • Lower your body down until your thighs are parallel to the floor.
  • Explosively press your feet through the floor to jump back up into the air.
  • You can keep your elbows at your sides, or your can complete the squat jump and reach to drive your hands over your head as you jump.
  • With my vertical, my hands would go through the condo gym ceiling if I raised them over my head.
  • Once you complete 45 seconds of jump squats, take a minute break, then move on to dumbbell complex B.

Workout Complexes Are Awesome For Body Recomposition

By now your heart rate should be elevated and you should feel the lactic acid burning in your muscles.

If you actually measure my heart rate right now, I’d be in that fat burning zone, while still maintaining and building muscle.

This is what I love about the Afterburn body recomposition workout plan.

Lastly, don’t worry about being ultra perfect on everything.

As you saw, I forgot the last exercise in the complex, so I had to let the weights out of my hand to go back and check the workout on my phone.

It’s okay and not the end of the world if you need to do this too.

However, it’s better if you don’t drop the weights.

So before starting the complex, look at the workout pdf and try to memorize the exercises and the order of them within the complex.

If you’re going to be perfect on something, be perfect on form.

Form is everything.

No sloppy reps.

Take your time and move slower if you’re not used to these movements.

Do not injure yourself.

Dumbbell Complex B

Welcome to dumbbell complex B.

Once again, the first complex was supposed to be a barbell complex, however since I didn’t have access to a barbell condo in this gym, and you may not have access to one either, I used dumbbells.

It’s okay if you need to do this too, just keep rolling with what you have access too.

B1. Dumbbell Front Squat

The first exercise in the dumbbell complex is the dumbbell front squat.

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

Coaching cues:

  • If you had access to a barbell for the first complex, this should be the first time you’re doing it.
  • However, if you only have dumbbells, you’ll just do it again.

B2. Dumbbell Push Press

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

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

Coaching cues:

  • In the video I was doing the dumbbell squat and press, which uses more of a palms facing out grip.
  • I find the dumbbell push press, which uses a palms facing in grip, to be easier on the shoulders.

B3. Alternating Dumbbell Forward Lunge

The third exercise in the dumbbell complex is the alternating dumbbell forward lunge.

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

B4. Dumbbell Flat Bench Press

The last exercise in the dumbbell complex is the dumbbell flat bench press.

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

Coaching cues:

  • Focus on a nice and slow controlled motion on the way down, then explode up.

That’s another complex.

Take a 2 minute rest, then complete two more sets, for a total of three.

Check your heart rate right now.

If you’re like me, it’s pumping fast even after just one set of dumbbell complexes.

I was not even lifting that heavy because I’m just showing you the exercise demonstrations.

This is proof that this complex workout style is going to get you and it’s going to be quick too.

Circuit C: 4 Minute Tabata Workout Finisher

It’s time for the workout finisher, so get your water and keep it close by.

Once you finish your third and final complex, move on to the 4 minute tabata style workout finisher comprised of burpees.

If you don’t have one, here’s a link to the Tabata timer that we use.

Set your timer for:

  • 20 seconds of work
  • 10 seconds rest

During this 4 minute tabata workout, you’re going to complete four different burpee variations, then repeat one more time, for a total of two rounds.

Then the workout is done.

These workout finishers are designed for you to go all out, so that when you leave the gym floor, you know you gave it your all, and have nothing left in the tank.

That’s what these finishers are for.

Take a breath, click the start button on your tabata timer, and begin.

C1. Burpee a.k.a Squat Thrust

The first burpee variation is a beginner style squat thrust.

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

Coaching cues:

  • Bend over to place your hands on the floor.
  • Kick your feet back to get into the top of the push up position.
  • Kick your feet back in, then stand up.
  • If you are dealing with knee or hip issues, you could also make this easier by stepping back one leg at a time, instead of jumping.
  • This beginner modification will still get your heart rate up.

C2. Push Up Burpee

The second burpee variation is the burpee push up.

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

Coaching cues:

  • Now we’re going to increase the difficulty by adding a push up before you stand back up.
  • As we go, the burpees are going to get a little more difficult.
  • Complete this burpee variation for 20 seconds.
  • Once 20 seconds is up, take a 10 second break, then move on to the third version of the burpee.

C3. Jump Burpee Push Up

The third burpee variation is the jump burpee push up.

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

Coaching cues:

  • For this burpee progression, we’re going to add a jump with your hands in the air.
  • If you have a low ceiling like me, try not to throw your hands through the ceiling.
  • This white boy got ups.
  • After 20 seconds of work, take a 10 second break, then move on to the final burpee progression.

C4. Burpee Push Up Tuck Jump a.k.a. Atomic Burpee

The last burpee progression is the burpee push up tuck jump, a.k.a. the atomic burpee.

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

Coaching cues:

  • This burpee progression is going to get you.
  • This is similar to the jump burpee push up, however for this variation, you’ll tuck your knees up while jumping into the air.
  • If that’s too difficult, stick with one of previous burpees variations.
  • Complete it for 20 seconds, take a 10 second break, then go through that one more time.

You could also find the burpee that challenges you the most, then use that variation all the way through, or you can do it like described above.

Based on my heavy breathing, you can hear the fat cells oxidizing and leaving my body through my breath.

Hopefully you are loving these body recomposition workouts.

If so, you should be smiling at the end of your workout because you know you have done a good job.

Home Shred Workouts Starts Tomorrow

To date, we’ve gone through two of my Afterburn 1.0 workouts.

Tomorrow, Jessica and Kyla will be in the backyard to start their home shred workout series, that requires no equipment.

Tomorrow is a bodyweight only, 15 minute workout.

You’ll also see baby Kyla walking around.

I’m going to show you how you can workout even if you have no gym access, or you’re a stay at home mom.

You may think you have all the excuses, however we’re not going to use any those excuses tomorrow.

We’re still going to get it done.

Thank You For Joining Me Once Again

Even though I only went through one circuit of each complex, and was dogging it by not going heavy since I was only showing you an exercise demo, I already have beads of sweat on my forehead.

So get ready, because it’s transformation time.

If you haven’t taken your before photos yet, make sure you take them now, because we want to see your results.

Also, if you haven’t joined our exclusive Facebook Live Lean Afterburn group yet, the link is in the first email sent out.

It’s so cool to see everyone joining the Live Lean Afterburn trainees Facebook group.

There’s a lot of good stuff going down.

One thing I love seeing in the comments is that people are becoming Facebook friends and accountability partners with each other.

I love to see the Live Lean Nation teaming up to help each other get results, keep each other accountable, and keep each other motivated to get through these next 42 days.

That’s so awesome to see.

So go join the community group.

We’re all in this to support each other.

Let’s get through this next 42 days and get shredded.

Motivational Words From Jessica

This style of training is absolutely life changing.

Before I met Brad, I didn’t train like this.

Since I was doing bikini competitions, I had my on season and off season.

This style of training is what literally changed my life and taught me to Live Lean 365.

I hope you see me as an inspiration and know that if you start implementing these body recomposition style of workouts, you’re going to see incredible results, and they’ll actually be sustainable.

This was another great day, but we’re going to bed early since last night was a little crazy.

Kyla had us up late last due to her baby teeth coming in.

Once again, we love you and we’ll see you tomorrow for Jessica’s first home shred workout.

We’re all pretty psyched about that.

Good night everybody.

Next Workout: Descending Ladder Workout #3 | Body Recomposition Workout Plan


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