ShareToday, I have a cool video with Shawna K that will show you the correct technique for exercise transitions when doing barbell complexes.
But first…
What’s the number one mistake when doing sprint workouts?
Skipping rest breaks.
Folks often skip rest breaks because they feel they don’t need it.
This may sound strange, but timed rest between the intervals is just as important as the interval itself.
Why?
It allows your body to slightly recover, so you can bring 110% intensity to the next sprint interval. You have to go all in.
There is one main reason why folks skip rest breaks. And it’s not because they are too cool for school.
The thing is, they’re not actually sprinting. Meaning not enough intensity.
So how do you really sprint?
Go ALL-IN. A sprint is 9/10 effort level. Every muscle is firing and adrenaline is pumping through your body. Imagine a grizzly bear is chasing you. Now sprint! You need to run for your life.
If you bring the right intensity, you should feel your lungs and muscles burning towards the end of the interval, and need to take a break.
Boom. That’s how you know you’re in business. When it’s all over, the afterburn effect will kick in and you continue burning calories for hours.
Earn Your Rest Breaks
Listen, missing this rest break does not make you a hero. In fact, skipping the rest lowers the intensity and turns the whole “interval” workout into steady state cardio session, which is the one thing we’re trying to avoid.
Stop. Walk. Stand. Whatever you do, you must lower the intensity between the intervals.
The same goes when doing Accelerator workouts. Most of the barbell complexes have at least 90 seconds rest – for a reason. As you get stronger, you need to increase the load to continue making progress and seeing results.
It’s essential you use correct technique when doing Accelerators, so you can train efficiently at high intensity without getting injured.
Now it’s time for a treat.
In this video, Shawna Kaminski of ChallengeWorkouts.com will demonstrate the exercise transitions for doing a barbell complex. You don’t put the weight down between exercises, and only need one weighted barbell.
Barbell Complexes for Fat Loss
Here’s are the exercises and sets/reps for the workout:
A) Deadlift x 8
B) High Pull x 8
C) Push Press x 8
D) Front Squat x 8
E) Alternating Reverse Lunge x 8
No rest between the exercises. At the end of the circuit, rest for 90 seconds. Do 4-6 rounds.
Practice your transitions during a warm up, using a lighter weight. Once you get the hang out it – it’s time to rock out.
One last thing: Don’t be afraid to shorten your workout and push the intensity. Your conditioning workout on off-days should be no longer than 20 minutes.
And remember; never underestimate the power of recovery in accelerating fat loss.
Have an awesome day,
KV
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You’ve never seen these training methods before. It’s the BEST combination of sprints, supersets and circuits to take your conditioning to a whole new level.
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4 Replies
So how do you like to set up the entire workout? Number of reps, sets, rest?
Hi Diane,
Good point – I just updated the post with reps/sets/rest. Do 4 rounds if you add this to the beginning of your workout. Or you can use it for off-day conditioning and do 5-6 rounds.
Kate
Wouldn’t it be easier to just do a clean & jerk followed by a reverse lunge?
Hey Pete – it depends. If you’re advanced and can do a clean and jerk with perfect form, by all means yes and go for it! But clean and jerk is highly technical and most folks struggle to get the form right, so you increase the risk of injury. If you lighten the load, you lessen the conditioning effect. So it depends what level you’re at right now. Safety first. Hope that helps!
Kate