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Get in Shape Anywhere in Less than 20 Minutes – Bodyweight Complex Training on the Go

Anti-Gym

If you can’t make it to the gym, or you just aren’t a “gym person,” but you want a killer total body workout check out what I have created below.  These are exercises you will perform one after the other in sequence.  Taking 10-20 seconds rest between each exercise.  One full round of this exercise complex is call a “wave”.  After one full complex wave take 45-75 seconds rest and repeat the complex 1-3 more times.

Once you are done with your sets of Complex 1 then perform Complex 2.  Do this program 3 times per week.  It should take you less than 20 minutes to complete.  These exercises should all be performed in a slow, controlled manner in order to really engage and feel the muscle being worked (Unless it’s noted to explode and work on speed as some exercise are below).  I added Youtube links for the different exercises to show you how the exercises should be performed if you are unfamiliar with them.

Complex 1

  1. Plyo-Push up – 6-15 reps depending on your strength level http://www.youtube.com/watch?v=sYU5MeZ1Xco
  2. Pull ups – reps to failure
  3. Lunges – 10 reps on each leg Get a nice deep and controlled lunge.  Slowly drop yourself down and squeeze your glutes way thighs on the way up to fully engage the muscles http://www.youtube.com/watch?v=33ZeWaJwmg0
  4. Pike Push- ups – 10-15 reps. Depending on the angle you can work with more or less of your bodyweight.  http://www.youtube.com/watch?v=sposDXWEB0A
  5. Planks – hold for 30-45 seconds http://www.youtube.com/watch?v=pSHjTRCQxIw
  6. V-ups – 15-25 reps http://www.youtube.com/watch?v=iP2fjvG0g3w

Complex 2

  1. Jump Squats – 10-15 reps.  Really explode of the bottom and jump as high as possible do not pause at the bottom you want to work on exploding and working on the Stretch Reflex.  http://www.youtube.com/watch?v=utQShuge6Vk
  2. Inverted rows – 10-12 reps. Depending on the angle you can work with more or less of your bodyweight.  You would set up the pull up bar lower to the ground to perform this exercise http://www.youtube.com/watch?v=4cnXBP1bUSU
  3. Close Grip Push Ups – 10-15 reps. Really focus on contracting and squeezing your chest and triceps at the top of the movement.  Hold the contraction at the top of the movement on every rep for 2 seconds to really activate the muscles http://www.youtube.com/watch?v=x4lnOrykocg
  4. YTI’s – 10-12 reps. This may not look like much of an exercise but if you really squeeze and contract your shoulders at each level of the movement (the Y, the T, the L) it really burns http://www.youtube.com/watch?v=xvLm_llzkCE  Do them the way she does them at 54 seconds into the clip in progression Y,T, I that’s one rep
  5. Glute bridges – Excellent core and glute exercise. Make sure you keep your weight on your heels and Really squeeze your glutes at the top of the movement and hold for 2 seconds each rep http://www.youtube.com/watch?v=MwNP1Ure28Q  You should feel this in your core and your glutes NOT in your back.
  6. Mountain Climbers – 30-45 seconds . I want you to really dig hard on these and get as many reps in as you can in that 30-45 second timeframe http://www.youtube.com/watch?v=RA9Xhv2ktgw
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3 Day Split – “Complex” Workout

complextraining

I created this program in June 2014.  I used myself several times personally and with people I’ve trained.  It can be rather taxing on your body.  You really need to make sure your nutrition is on point, especially your peri-workout nutrition.  I take in the 65-75% of my daily carbs around the time I train.  Starting 45 minute pre-workout, intra-workout, and final carbs within 30 minutes of completing this workout.

I have trained several people with this routine and nutrition protocol.  The ones who stuck with it gained appreciable muscle mass while staying lean or even losing fat.  I lean up rather well using this routine without having to add any additional cardio work.  I PROMISE YOU, the results are rather dramatic.

Complexes are not a new style of training, nor something I came up with. This is just my spin on using complexes, as they are not complexes in the traditional sense.  This is going to be a 3 day split based on Push/Pull/Leg.  It’s mainly comprised of complexes – a series of exercises performed one after the other with 10-30 seconds taken in between each exercise in order to set up the next exercise.

I refer to one completed round of the complex as a “wave.”  I use pretty straight forward compound movements for the most part.  You will take about 45-90 seconds rest between each “wave”.  If you need more time take it, this is not set in stone.  I have added Youtube clips of exercises in case you do not know what they are.  If you need any other info just ask.  We will do this for the first 4 weeks and see how you are progressing and then make changes from there as needed.

VERY IMPORTANT: FOR ALL EXERCISES make sure you pick weights that are challenging so that you do not easily hit the rep schemes and then move to the next exercise as that will not lead to the best possible conditioning

Day 1 Push

Chest Complex – Start out with 3-4 waves of this and work your way up to 5-6 waves as you can.  Do not try to progress to fast and risk injury or discouragement

  1. Heavy DB press – pick a weight that is taxing that you can do for a rep range of 4-7 reps before failing (don’t go completely to failure here)
  2. Banded DB Press ( or Incline DB Flyes if you don’t have resistance bands)– pick a weight that is taxing that you can do for a rep range of 8-10 reps before failing (don’t go completely to failure here)
  3. Plyo Push ups – you want to be able to get anywhere from 3-10 reps on these before getting to failure. I want you to really focus on exploding off the bench with no pause  at the bottom when your chest is about to touch the bench.  This will allow you to learn how to better use your stretch reflex.  This should be performed with fast and explosive movement   http://www.youtube.com/watch?v=tF6Fd-vdB-8
  4. Speed DB press – I want you to perform regular flat DB press but in a fast and explosive manner.   Use a weight that is about 50% of your 1 rep max. Do as many reps as you can in a 15-20 second time period.  Really focus on accelerating the weight as fast as you can

Shoulder Complex – Do 3 waves of this

3 sets 8-12 reps per movement (I use 25-30 lb. dumbbell’s for this complex for reference)                         Do these seated: http://www.youtube.com/watch?v=DJ3T5V_Etnc

  1. DB Front delt raise
  2. Side DB lateral raises
  3. DB Shrug, clean, press

Triceps Monster Set – 3 to 6 waves of this, start with 3 –

  1. Triceps V bar pushdown – 12-15 reps
  2. Triceps kickbacks – 8-10 reps
  3. 1 arm overhead DB extension – 6-8 reps http://www.youtube.com/watch?v=znaQrmMYEYw

Day 2 Push

Back Complex  – 4 to 6 waves of this, start with 4 .  If you want more volume later we can add some pull-down work

  1. Rack pulls – (start bar at knee height and really use your hips to drive the weight up ) 3-7 reps http://www.youtube.com/watch?v=uCG8NfBcnys
  2. Deadlifts from the Floor – 3-5 reps
  3. bent over rows – 5-7 reps
  4. Hang cleans – 4-7 reps
  5. Jump deadlifts – 8-10 reps. This video shows you how these works but you really only need to bring the bar down to your knee. Start light with these like 20% of your max deadlift http://m.youtube.com/watch?v=_imsU6O4CAA
  6. Speed inverted rows – do as many of these as possible and as fast as possible during a 15-20 second timeframe http://m.youtube.com/watch?v=t97EjUsCFNw

 

Biceps Monster set –3 to 6 waves of this, start with 2

  1. Supinating DB Curls – 8-10 reps
  2. Incline DB curl – 8-10 reps
  3. Hammer curls – 5-8 reps

Day 3 Legs

  1. Leg curls – 2-3 of 15 just to warm legs up

Leg Complex- 4-6 waves of this, start with 3- 4

  1. Squats – 4-6 reps
  2. DB Jump Squats – 8-10 reps. Use 10-20% of your max squat so maybe start with a 10-15 lb. DB in each hand to get movement down.  http://www.youtube.com/watch?v=4Cynl9l0eB4  This example in the video is ok but don’t pause at the bottom like she does, just land, squat and fire right back up into the jump.
  3. DB Step Ups– 4-6 reps. Really do these once again in an explosive manner on the (concentric) stepping up movement.  Try to press yourself up onto the stand as quickly as possible. http://www.youtube.com/watch?v=YfMlQDGydnk
  4. Body weight lunges – 8-10 reps on each leg. Do these lunges very deep and long to active the glutes, hamstrings and VMO (Tear drop muscle around knee).  Do these in a very slow controlled manner, focusing on feeling the movement.

Glutes

  1. Weighted Hip thrusters – 5 sets of 8-12 reps. Start out with little to no weight.  Eventually through the weeks/months, work your way up to using more than your body weight.  You start with your weight on your heels.  When you get to the top of the movement really squeeze the glutes and feel them doing the majority of the work.  Here are two videos of different ways to add weight, you could also use a DB.  http://www.youtube.com/watch?v=NUG0JfITlFI

http://www.youtube.com/watch?v=C_ru8S6FETg Don’t go as fast as this quick, slower and more controlled

 After 4 weeks I do a deloading week.  I will drop the volume and weights about 30-40%, but stick with the same workout.  Some athletes do not need this type of deloading, but for me its a must.  My body starts to slow down progress and I tend to flare up old injuries if I don’t take a break.  This is me personally, it is important to understand and listen to your body as your progress with your training.

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3 Day Volume Training

hypertrophy-training-program-design-the-alternate-undulate-method-theoreticsl_full

This is a workout I put together for a friend of mine who was only able to train 3 days per week.   He is someone I would consider to have moderate to advanced experience with training.  In my opinion a Push/Pull/Legs split is extremely effect.  I think this is an approach anyone with at least a years experience in the gym will be able to handle.  This is a plan for hypertrophy.  As always, diet is incredibly important.  Periworkout nutrition is also key for recovery from these workouts.

PUSH DAY 1

  1. Incline DB Press – warm up 2 sets of 15 then I want you to do 3-4 sets of 8 reps, increasing weight until you can no longer get 8 reps.  Then I want you do do a double dropset on the last set dropping the weight 15-20% each time.
  2. Decline Hammer Press or Decline DB – 4 sets in the following manner 10,8,6,6. Last set I want a double rest pause.  So after your 6 (which should be very difficult) you will rest take about 10-15 breaths then bang out as many as you can with the same weight.  Then repeat that process one more time
  3. Incline Flyes with manual resistance – 3 sets http://youtu.be/AjJ8U7wObTw On these take a weight that you can do perfectly for about 10 and just do 10 normal flyes. Straighten your arms out at the top and you will feel an unbelievable flex and pump (from the last exercise) in your chest. Then drop the weight and do 5-6 reps where your partner pushes you down and you resist hard. It is important that your partner only push down ½ way, do not keep pushing all the way down into the stretched position or you will get injured
  4. Ladder Push up with Cambered Bar – 3 sets https://www.youtube.com/watch?v=xpwPJ1QtqcU
  5. Side DB Raises – 6 sets of 10

Superset

  1. Bent over DB rears delts – 6 sets of 10
  2. BB Shrugs – 4 sets of 12-15. I want you to do each set as the following way.  The bar in front of you for 12-15 reps then put the bar behind you and another  10 reps.  That is one set
  3. French Press – 4 x 10 last set double drop set
  4. Dips – 3 sets to failure

PULL DAY 1

  1. T-bar Rows – 2 warm up sets of 15. Then 4 worksets of 8.  Last set dropset of 3
  2. Wide Grip pulldowns facing away – 4 sets 12,10,8,8 Last set double drop set These are done facing away so your knees are not under the pads, so you will not be able to do more than your body weight and stay seated.
  3. Rack Pulls – 4 sets using heavyweight 10,8,5,5 . Make sure to keep good form with these as to avoid injury.  Start out with bar around knee level with all the weight is starting on the glutes and pull the weight off the bar keeping back straight until you are in full standing position.  Use this to build density and thickness
  4. Seated Machine Pullovers – 4 sets of 10-12. I want you to really focus on the contraction and use a 3 second position and really squeeze at the bottom of the movement.  Then a true 3 second negative.  You may have to do less weight to achieve this tempo, but really focus on making the tempo.
  5. Pinwheel curls – 5 sets of 8. I want only a 45 second rest between sets.  Once again really focus on the contraction at the top and a slow 3 second negative  https://www.youtube.com/watch?v=NgSEnXug25s Don’t use the tempo this guy is using or the momentum, but just wanted you to see what they were in case you didn’t
  6. Incline DB Curls – 3 x 8 Last set double dropset.  Once again really focus on the contraction at the top and a slow 3 second negative

LEGS

  1. RDL’s – 2 sets warm up with 15 reps. Then 3 sets of 10.  Really warm up your hamstring with this and on the last set try to hit some good weight with reps and keep form perfect
  2. Split Squats – 4 sets of 8
  3. Squats – 5 sets 12,10,8,6,6 Keep good form and make sure your knee is good and warmed up. I would prefer you to foam roll your quads before you start this workout to help with any issues you may have.
  4. Leg extension -4 x15 Last set double drop set, pump out as many as you can even if you are only getting half reps. I want you to really burn out here and push as much as you can to really get the blood pump and get all the growth factors and nutrients in your quads
  5. Standing Calf raise – 4 x 12

SuperSet

  1. Standing One legged Bodyweight calf raises – 4×12

If you’re looking for a challenging and effective hypertrophy program this is one I would suggest.  Hit me up if you have any questions.  I would love to hear your results from my program.