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The #1 Fat-Burning & Muscle Building Workout

Matt Skeffington

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin.

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin.

Nov 17 3 minutes read

Here at Dynamic, we are all about efficiency when it comes to our workouts. 

We know most of our members only have a few hours a week to get their workouts in, so we need to make sure they get everything they can out of their sessions. 

This is why we LOVE complexes and you will too!

When it comes to burning fat and muscle (in the shortest amount of time), there is no other workout like the complex. 

A complex is a term used to describe a short, but intense workout using little to no equipment. 

They typically involve 4-6 exercises done a in row followed by a short rest period and can be completed anywhere from 3-6 rounds or as for as many rounds as possible in a certain amount of time. 

Its fast-paced, high-intensity tempo is geared towards elevating and keeping your heart-rate up, burning serious calories and shredding fat. 

The resistance from whatever weight you chose during your complex is great for building strength and muscle. 

In fact, research has shown short, intense workouts like complexes are a better way to build strength and burn fat over traditional cardio exercise (i.e - treadmill running). 

Whether you are looking to spice up your training or are short on time, complexes are a great addition to any exercise program. 

Complexes are one of the most time efficient ways to burn calories and improve strength, cardio and core stability. 

The key is to choose the right bang-for-your buck exercises, in the right sequence, to give you a great training effect. 

Here are three of our favorite complexes you can do today! 

Enjoy! 💪

#1 Dumbbell Complex


Key Points:

  • Choose a weight you could complete 15-20 reps with 
  • Complete 10 reps of each exercise in order
    (DB Swings, DB Squats, DB Curl to Push-Press, DB Lateral Lunges, DB Renegade Row)
  • Work at your own pace
  • After each round rest for :30-:45 seconds
  • Complete as many rounds as possible in 10 minutes

#2 Body-Weight (BW) Complex


Key Points:

  • Complete 10 reps of each exercise in order
    (BW Jump, BW T Push-Up, BW Reverse Lunge, Mountain Climber, Burpee)
  • Work at your own pace
  • After each round rest for :30-:45 seconds
  • Complete as many rounds as possible in 10 minutes

#3 Medicine Ball (MB) Complex


Key Points

  • Complete 10 reps of each exercise in order
    (MB Lateral Bound, MB Slams, MB Wall Ball, MB Scoop Toss, MB Taps)
  • Work at your own pace
  • After each round rest for :30-:45 seconds
  • Complete as many rounds as possible in 10 minutes

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