Take It to the Next Level: Circuit and Complex Training

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For those of you that are looking to change it up and even challenge your fitness, why don’t you try out circuit and complex training?

Circuit Training

Circuit training is a combination of resistance training and aerobics.  It aims to increase strength as well as muscular endurance.  A circuit consists of multiple exercises that are performed sequentially typically ranging from 4-8 exercises.  The amount of rest between each exercise is short and once the circuit is completed you typically give 1-2 minutes rest before starting the next circuit. Circuit training has been known as an effective method for metabolic resistance training – a technique to help raise your metabolic rate, burn more calories and fat.

Below is an example of a circuit routine.  Try this out and let us know what you think!

Complexes

Complexes are a series of exercises back to back where you finish the reps of one exercise before moving on to the next one, the weight you use (barbell, dumbbel, kettbell, sandbag it doesn’t matter) only leaves your hand or touches the floor after all of the exercises are completed. The key to designing a complex is to choose movements that work multiple joints and muscle groups at the same time, and flow well into each other.  So going from a deadlift to a back squat wouldn’t be ideal, but going from overhead presses to back squats does. Use 6-8 exercises in the medium high rep range 8-12 usually works well, and 3-5 sets works well.  Keep in mind that if you are using the same barbell or dumbbells throughout, you should choose a weight or resistance that can be performed at your weakest lift (i.e. don’t try benching with 50 lbs dumbbells when you know you can only dumbbell front raise at 25 lbs).

Below is an example of a complex training routine.  This one is a little more challenging so if you’re up for it, I dare you to try this one out too!

Photo via ericmcgregor