Blast Fat, Build Muscle
*Individual results may vary
Kettlebell Complexes: The Secret Weapon
Complex training sounds almost like one of those infomercials that run at 2AM: “In only 15 minutes twice a week you can build that toned body you’ve always wanted! But wait, there’s more!”
Of course it takes more than thirty minutes a week to get “toned,” and complexes don’t fold up and store neatly under your bed, or sell for only three easy payments of $29.95. However, when added to your ForeverStrong training program they can really take you to the next level of physique development.
Our next ForeverStrong program cycle focuses on the Kettlebell Complex method. This method is a series of movements done in succession, where all reps of the exercise are completed uninterrupted before moving onto the next, and……. you never put the kettlebell or piece of equipment down.
You’re probably wondering why we adjust our program formula?
Well, each eight week cycle we need to build on what you did previously. We don’t want you to get bored or plateau with your goals.
But, why kettlebell complexes or complexes at all?
The answer is simple, this training stokes the metabolic furnace, creates a large oxygen debt, and promises prolonged caloric after-burn. This is why short and intense kettlebell complex training sessions are far more effective for melting fat than low-intensity aerobics
What benefits/improvements can you expect by doing complexes:
- Significantly increased lean body mass (fat burning and lean muscle building),
- Enhanced core strength and performance in functional activities,
- Cardiovascular conditioning & performance,
- Overall strength/endurance/power,
- Grip strength,
- Physiological ability to work under fatigue,
- Coordination of lifting technique, and
- Workout time efficiency.
Complexes, compound exercises, or ladders call upon the coordinated action of multiple muscle groups to move multiple joints through a range of motion simultaneously. To perform them in succession and uninterrupted means to string these exercises together and execute them without rest.
Complexes are performed with almost any piece of equipment (TRX) or no equipment at all. The kettlebell, however, lends itself uniquely to complex training. The compact nature along with its offset center of gravity, encourages one to flow seamlessly from movement to movement.
Continue to Burn & Build
With complexes you stimulate your hormones to burn more fat and build lean muscle. The release of growth hormones helps to burn body fat and build lean muscle mass. Resistance training, full body exercise, and minimal rest between exercises are all proven methods to stimulate growth hormones.
Also, complexes assist in body composition changes through a mechanism known as EPOC or Excess Post Oxygen Consumption. This means after completing your session, your metabolism is significantly elevated. Your body burns more calories, potentially for many more hours post training. This is a major benefit of resistance training compared to aerobic training, which burns calories only during the exercise.
Another important benefit that continues to build on the ForeverStrong program formula, is that kettlebell complexes enhance your core strength and power in an impressive way. Remember, your “core” (the muscles surrounding your spine) has two primary functions – protect the spine, and act as a force transmission between the upper and lower parts of the body. Core strength is a major focus of our next eight week program cycle, this way we keeping building on what you are accomplishing.
What Does a ForeverStrong Complex Look Like?
By now you are wondering, what does a complex look like? Here is one example:
- Clean and Press
- Bent row
There is no rest between each movement. We will ladder these movements so you may have 12 – 15 reps total in this complex. Different programs will have different set/rep schemes and your program will be set to your personal goals A complex could have three exercises to four exercises per complex.
There it is the secret weapon for fat loss and building strength! By adding complexes, you’re looking at some serious progression and muscle building benefits. Complexes are definitely a proven way for you to get fit, powerful, and build lean muscle.