A complex is a series of related or non-related exercises that can be done in flow style of training where you use the same implement (bar, dumbbell, med ball etc) for all exercises eliminating the need to change stations and thus increase training density.
Be sure to have mastered each individual exercise on it's own before putting them all together like this.
Be sure to have mastered each individual exercise on it's own before putting them all together like this.
There's 3 vids so be sure to flick through each one as I'll break each one down below.
COMPLEX 1 - WEIGHTED SIT UPS
Exercise 1: Weighted Overhead Sit Ups
Exercise 2: Weighted Front Raise Sit Ups
Exercise 3: Weighted Sit Ups
I did 5 reps of each x 1 set and 3 - 5kgs is all you'll need for this.
Then went directly to...
COMPLEX 2 - PALLOF ROATATION
Exercise 1: Pallof 1
Exercise 2: Pallof 2
Exercise 3: Pallof 3
I use all these progression with all my clients so we'd do 3 or so sessions for pallof 1, then progress to pallof 2 and pallof 3 - then I mix them together in various combinations.
Again I did 1 set of 5 reps of each x 1 set and you'll only need a skinny band for these.
COMPLEX 3: REVERSE CRUNCH
Exercise 1: Toes to Sky
Exercise 2: Reverse Crunch
Exercise 3: 2 Leg Heel Drop
To keep the trend I did 1 set of 5 reps of each directly after the pallof complex.
So all up I did 45 core reps in about 90secs.
Be sure to have each station ready to go so you can go straight from 1 to the other without rest.
TOP 3 FARNESY SONGS
1) Touch of Paradise
2) 2 Strong Hearts
3) That's Freedom
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