5 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.
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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
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