The Ultimate Guide to Efficient Workouts Using Complexes

With the New Year comes the usual influx of gym-goers looking to shed their holiday weight gain. If you’ve ever tried to get an effective workout in a crowded gym, you know it can be a real challenge. But don’t worry – I’ve got you covered with a quick and efficient workout solution that gets you in, gets you sweating, and gets you out in no time.

Here are two key principles to keep in mind for a successful and speedy gym session:

1. Minimize equipment usage. Stick to a barbell, one set of dumbbells, a single kettlebell, or just your bodyweight. The fewer pieces of equipment you need, the faster and more efficient your workout will be.
2. Incorporate complexes into your workout. This is a simple but incredibly effective technique that will help you maximize your time in the gym.

What Is a Complex?

A complex is straightforward: you perform two or more exercises back-to-back without putting down your weights. After completing all the reps for each exercise, you take a brief rest. Complexes are fantastic for crowded gyms because they only require one piece of equipment (or a pair of weights), and the continuous movements keep your heart rate elevated, combining strength and cardio training into one efficient workout.

Here are a few complex workouts you can try, depending on what equipment is available in your gym.

Barbell Complex

Start with an empty barbell to warm up. Then perform the following exercises:

1. Power Clean – 5 reps
2. Front Squat – 5 reps
3. Push Press – 5 reps
4. Alternating Lunges – 5 reps per leg

As you progress, add weight to the barbell until you reach your limit, usually with the power clean or push press. Perform 3-4 working sets, resting 60-90 seconds between each set.

Dumbbell Complex

For this complex, pick a pair of dumbbells that you can press for 10-12 reps. Then complete:

1. Dumbbell Romanian Deadlift – 10 reps
2. Dumbbell Hang Cleans – 10 reps
3. Dumbbell Front Squat – 10 reps
4. Dumbbell Push Press – 10 reps
5. Man-Maker – 5 reps (1 row per arm + 1 push-up)

Rest for 60-90 seconds between rounds and complete 4-5 rounds.

Kettlebell Complex

This kettlebell complex includes some dynamic movements. Choose a kettlebell you can safely snatch for high reps. Perform:

1. 1 Turkish Get Up (just the “get up,” not the reverse)
2. 10 Single-Arm Kettlebell Cleans
3. 10 Single-Arm Kettlebell Thrusters (squat to press)
4. 10 Single-Arm Kettlebell Snatches
5. 10 Arm-Overhead Lunges (5 per leg)

Rest for 60 seconds, then repeat the complex with your other arm. Aim for 2-3 rounds per side.

Conclusion

There you have it: a quick and efficient way to get in a full-body workout with minimal equipment in a crowded gym. Whether you’re using a barbell, dumbbells, or kettlebells, complexes are an excellent way to combine strength and cardio, get in a solid workout, and save time.