John Kuzora – Kuzora Personal Training Raleigh, NC

Complexes are a series of exercises performed without putting your barbell, kettlebell, or dumbbells down. The many benefits of complexes include:

1) They are very time efficient

2) They require very little equipment

3) They burn a lot of calories

4) They build muscle and improve cardiovascular conditioning at the same time

Istvan Javorek, a professor of fitness and strength and conditioning coach in Kansas who is thought of as the creator or complex training, has this to say about complexes:

“My original goal with the Complex exercises was to find an efficient and aggressive method of performance enhancement that saves time and makes the program more enjoyable.”

So they next time you are pressed for time and need to squeeze in a workout try this complex I adapted from Mixed Martial Arts legend Randy Couture. He is quite possibly the best conditioned 45 year old alive, often out lasting men half his age so when he talks strength and conditioning take notice.

Perform the following series of exercises without putting the barbell down. Half of your Standing Military Press one rep max is a good weight to start with.

Bent Over Row x 8

Upright Row x 8

Military Press x 8

Good Morning x 8

Split Squat Right Leg Forward x 8

Split Squat Left Leg Forward x 8

Front Squat w/ Push Press x 8

Romanian Deadlift x 8

Perform three to five complexes resting one minute between each. If you do not know how to perform any of the exercises please find an NSCA certified trainer or Strength and conditioning coach to teach you proper exercise technique.

Kettlebells can also be an excellent tool for complexes. Here’s an example:

Single Arm Swing x 6

Snatch x 6

Front Squat + Push Press x 6

Bent Over Row x 6

Snatch x 6

If you would like more information on complexes please consult www.istvanjavorek.com