Today, I am happy to share a recent interview with Shawna K of Barbell Challenge Complex.
Hey, Shawna K. at Challenge Workouts. I am happy to share my ‘Enough Already’ Barbell Challenge Complex with my good friend and fellow Canadian, Rick Kaselj of Exercises for Injuries. I hope that you find it helpful.
CLICK HERE to watch the YouTube video.
This is really a unique approach to fat loss; these complexes help you burn fat, boost metabolism and build muscle, all in 20 minutes. So if you are tired of high-intensity training or just straight-out cardio, these are great alternatives. Check out the workouts and Rick will have lots of information about Challenge Complexes for you.
8 reps of each:
- Ab Roll Out
- High Pull
- Reverse Lunge (8 per leg)
- BB Bent Over Row
- Push Up Shoulder Touch
Rest 30 seconds to 1 minute.
Do 4 – 6 rounds, rest up to 1 minute between sets.
This workout is called “Enough Already”. We have 8 reps and 5 exercises. You are going to do 4 to 6 rounds. You can start with 3 rounds if you are a beginner. Remember, we are not working on speed, we are working on adding the load, and we are always starting with a lighter load because over time that weight will add up.
Make sure before you do your Challenge Complexes, like with any of my challenge workouts, you are doing a little warm-up on your own.
#1 – Ab Roll Out
Ab Roll Out
Start with an Ab Roll Out from the top of your knees. Start by kneeling in front of the barbell. Place both hands on the barbell with your shoulders directly above your wrists. Engage your core and roll the barbell forward as far as you can, remembering to pull your belly button towards your spine. Use your core and hamstrings to pull the barbell back to the starting position. Do 8 reps of this. You will feel your hamstrings and abs in this exercise.
#2 – High Pull
For the High Pull, start with your feet shoulder-width apart. Hold the barbell at waist height with your hands shoulder-width apart. While holding onto the bar, drive your elbows up to the ceiling, raise to your toes, then slowly lower your feet and arms back down. Repeat this movement for a total of 8 repetitions.
#3 – Reverse Lunge
Now you can move into a reverse lunge from a front squat position.
Reverse Lunge (Front Squat Position)
Start with your feet shoulder-width apart. Hold the barbell with both hands facing outward, shoulder-width apart. Raise the bar to hold across your upper chest at shoulder height. Step back with one leg, then lower your back knee, ideally to a 90-degree angle. Raise back up to the starting position and repeat the movement. Complete 8 repetitions on each side. If you are not comfortable in a front squat position with the barbell, use a back squat position.
Reverse Lunge (Back Squat Position)
Whenever you are lunging, your goal is to move into a 90-degree angle at the ankle, knee, and hip. Don’t transfer your weight to that back foot. Keep all of your weight on the front leg.
#4 – Bent Over Row
Start by standing in front of the barbell with your feet shoulder-width apart. Slightly bend your knees and hinge from your hips to bend your upper body forward. Hold onto the barbell with both hands shoulder-width apart. Pull the barbell up in a rowing motion, keeping your elbows tucked close to your upper body and your spine long. Slowly lower the barbell to the starting position and repeat the movement. Complete 8 repetitions.
#5 – Push Up Shoulder Touch
Begin in a straight-arm plank position, keeping your head, shoulders, hips, and legs in alignment. Engage your core and bend your arms to lower your body towards the floor. Straighten your arms to complete the push-up movement. While in the plank position, raise one hand to touch your opposite shoulder, then repeat the movement on the opposite side. This is considered 1 repetition. Repeat the sequence of movements for 8 repetitions.
You can rest for 30 seconds to a minute and repeat that whole circuit. Work on increasing the load.
There you go!
I hope you enjoyed the workout.
If you want more workouts like this, then click here to check out Challenge Complexes.