BW Complex Metabolic Workouts

Posted By Georgette Pann
Categoirzed Under: Bodyweight Workouts, Bootcamp challenges, bootcamp circuits, Bootcamp exercise Ideas, Bootcamp Exercises, Bootcamp Workouts, bootcamp workouts, fitness bootcamp videos, new bootcamp ideas
0 Comments

BW Complex Metabolic Workouts

Funk Roberts  creator of the New HIIT Bundle

 

 

WHAT ARE COMPLEX WORKOUTS?

Complex workouts, as the name suggests, combine complex or compound exercises
one placed after the next in a fast paced workout protocol.

When you are training for maximum results, you really do want to focus on doing
compound movements whenever possible. These are the exercises that are going to
give you the most ‘bang for your buck’ so to speak, making sure that you can see fast
results in the time you put in.

Compare this to isolation exercises, which, while beneficial for bringing up a lagging
muscle group, aren’t really going to do a whole lot for boosting your metabolic rate,
really enhancing your strength level, or improving your conditioning level.

Compound – or complex exercises do a much better job at all of those things. They’ll
get your heart rate up and with this, ensure that you are not only burning a good
number of calories during the workout, but also increasing your calorie burn for hours
after the workout is completed as well.

When doing complex workouts, you’ll see that the overall set-up of the protocol
involves as little rest as possible. This is what also helps to jumpstart your metabolic
engine, forcing your body to work hard for a limited period of time.
The harder you can push yourself, even if for only a few brief minutes, the greater
your progress will be. These complex workouts stack one compound movement after
another, only allowing a rest period after a number of exercises are completed.

Then, to top the whole thing off, you will also be doing exercises that stimulate the
entire body. This means that you also reap three additional benefits.

1. You get a total body workout in, saving you time across the week. All it’ll
really take is doing these workouts three times per week on alternating days
to see optimal results.
2. You’ll get a higher total calorie burn since you are working all the major
muscle groups in the body.
3. You’ll be able to work harder since while half the body is working, the other
half is essentially resting. This ensures you can give 110% throughout the
entire complex protocol.

 

WHO SHOULD PERFORM COMPLEX WORKOUTS?

Who are these workouts best suited for? Almost everyone will benefit from including
complex workouts in their overall fitness protocol.

Athletes in particular will see great benefit as the complex helps to drive up their
conditioning level, allowing them to perform with ease throughout their sport specific
training sessions and games/competitions.Those who are seeking fat loss will also get great results from metabolic workouts thanks to the fact that they burn up so many calories both while you are doing them as well as for hours after the workout is performed.

This doesn’t mean just fat loss enthusiasts should be taking part however. Those
seeking muscle building results can also benefit from adding a metabolic workout to
their protocol from time to time as well.While they shouldn’t replace traditional normal
heavy weight lifting,they can be used occasionally to keep your conditioning level
up and help train your body to withstand fatigue.By doing this you should find that
later on when you perform your normal sessions,you can actually lift more weight or
perform a greater number of reps.

Finally, those who are just looking to get into great physical condition can also benefit
from including metabolic workouts into their protocol.Since they will help raise your
cardiovascular fitness level and functional strength.

 

——————————————-

5 examples of  Bodyweight Only Complex Workouts

BW COMPLEX WORKOUT 1

Perform each exercise for 8 reps each one after the other of each exercise.

Rest for 1 minute and repeat for 3-5 rounds.

 

1 Squat To Overhead Arm Press 8

2 Push Up to Renegade Row 8

3 Burpees with Push Ups 8

4 Alternating Romanian Deadlift 8

 

BW COMPLEX WORKOUT 2

Perform each exercise for 10 reps each one after the other of each exercise.

Rest for 1 minute and repeat for 3-5 rounds.

 

1 Squats 10

2 Reverse Lunge 10

3 Push Up 10

4 Sit Thrust 10

5 Burpees 10

 

 

BW COMPLEX WORKOUT 3

Perform each exercise for 8 reps each one after the other of each exercise.

Rest for 1 minute and repeat for 3-5 rounds.

 

1 Lateral Lunge Right 8

2 Lateral Lunge Left 8

3 Jump Squats 8

4 Jumping Jacks 8

5 Skater Hops 8

6 Mountain Climbers 8

 

BW COMPLEX WORKOUT 4

Perform each exercise for 8 reps each one after the other of each exercise.

Rest for 1 minute and repeat for 3-5 rounds.

 

1 Bodyweight Squat 8

2 Jump Squats 8

3 Push Ups 8

4 Speed Presses 8

5 Hip Hinge (Good Mornings) 8

 

BW COMPLEX WORKOUT 5

Perform each exercise for 10 reps each one after the other of each exercise.

Rest for 1 minute and repeat for 3-5 rounds.

 

1 Judo Push Ups (hindu) 10

2 Alternating Jumping Lunges 10

3 Plank Shoulder Taps 10

4 Alternating V Ups 10


You can grab Funk’s ALL New Bundle: “done for you” HIIT, Metabolic and Metcon workouts to add to your trainer toolbox! 

The Greatest Metabolic, HIIT and Metcon Workout Resources <= Brand NEW

 

 19 New Workout resources with over 300 workouts.
==>Hiit Bundle and over 300 Workouts 

 

 

 

 

Be Sociable, Share!

Facebook comments:


Leave a Reply