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Bodyweight Complex Training
Complex training means switching movements with no rest inbetween and performing many movements in a row.
Strength coaches that coach the top football teams all over the world use complex movements on the athletes to increase cardio fitness and strength at the same time. This can easily be done using only your body-weight which means a load is not carried so movements need to be faster.
The following routine is a typical bodyweight complex routine used by many athletes and bodybuilders who want to take a break to heal an injury or just change a training routine. It is a tough workout no matter how fit you are.
When you train with bodyweight complex movements your whole metabolism gets elevated and you burn more calories for 48 hours after the workout than you would burn if you jogged for a couple of hours. The stimulus is metabolic and not hypertrophy.
You will not gain muscle training with complex movements but you will increase body-space aware, your cardio fitness levels (VO2 Max) and radically speed up your metabolism. The complex bodyweight routine listed below is split into three different cycles.
The three cycles should be done with a maximum of 90 seconds rest between sets as you move from one movement to the next. The objective when starting is to complete all three circuits without stopping for a rest. When you are able to train all three circuits using a 90 second rest then the objective is to start reducing your rest time.
Bodyweight Complex Workout
CIRCUIT ONE
Push-ups 5 X 30 reps
Bench Dips 5 X 30 reps
Wall sit 5 X 45 sec
Russian Twist 5 X 30 repsCIRCUIT TWO
Plank 5 X 60 seconds
Flutter Kicks 5 X 30 reps
Pushups 5 X 30 reps (Close plus wide hand positions)
Bodyweight squat 5 X 30 repsCIRCUIT THREE
Mountain Climbers 5 X 30 reps
Standing Calf Raises 5 sets, 30 reps
Shadow Boxing 5 X 30 reps (Standing squat position doing upper-cut shadow boxing)
Lunges 5 X 30 repsIn my book "The Muscle Experiment" I talk about how I was able to put on a solid 39lbs of solid muscle in less than 6 months with bodyweight training, and exactly how YOU can do it as well. In case you haven't downloaded The Muscle Experiment, I suggest you download it immediately and start implementing the little known techniques. This alone should put you on the road to massive size and strength.
To your success,
Mike Thiga
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