I have something fun from Shawna K.
Hey, Shawna K. at Challenge Workouts. I want to send my Barbell Challenge Complex over to my good friend and fellow Canadian, Rick Kaselj of Exercises for Injuries.
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. Roll out as low as you can, remembering to pull your belly button towards your spine. Do 8 reps of this. You will feel your hamstrings and abs in this exercise.
#2 – High Pull
For the High Pull, your feet and hands should be shoulder-width apart. While holding onto the bar, drive your elbows up to the ceiling, raise to your toes, then lower your feet and arms back down.
#3 – Reverse Lunge
Now you can move into a reverse lunge from a front squat position. Do 8 per leg.
Reverse Lunge (Front Squat Position)
If you are not comfortable in a front squat position with the barbell, use a back squat position. We are ideally working towards a 90 degree angle on the front leg and on the back leg.
Reverse Lunge (Back Squat Position)
Whenever you are lunging, your goal is a 90 degree angle at the ankle, knee, and hip. Don’t transfer weight to that back foot. Keep all of your weight on the front leg.
#4 – Bent Over Row
Bent Over Row
Hold the bar the entire time. Then go through the Bent Over Row, slow and eccentric in the beginning.
#5 – Push Up Shoulder Touch
From here, you are going to do a push up with a shoulder touch. Do 8 reps.
You can rest for 30 seconds to a minute and repeat that whole circuit with 8 reps. 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.