{"id":5510,"date":"2014-06-07T18:46:39","date_gmt":"2014-06-07T22:46:39","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=5510"},"modified":"2014-06-07T18:46:39","modified_gmt":"2014-06-07T22:46:39","slug":"15-min-db-complex-workout","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/15-min-db-complex-workout\/","title":{"rendered":"15 min DB Complex Workout"},"content":{"rendered":"<p>Today, I have a new article and awesome workout for you to try from my bestie Shawna K. I love doing these workout complexes when on the road, because you only need a pair of dumbbells and it\u2019s quick.<\/p>\n<p>Also, I\u2019ve been teaching her how to speak Australian\u2026 with interesting results. Give it a burl. \ud83d\ude09<\/p>\n<p>Take it away Shawna K!<\/p>\n<p>&#8212;&#8212;&#8212;&#8212;-<\/p>\n<p>G\u2019Day Mate!<\/p>\n<p>Kate and I speak different languages.<\/p>\n<p>Seriously, half the time we need an interpreter to translate her Aussie\/New York slang into Canadian lingo.<\/p>\n<p>But recently, I found this translation guide to be very helpful when hanging around with Kate:<\/p>\n<p><a href=\"http:\/\/kvidulich.1ruckus.hop.clickbank.net\/?id=complexes&amp;tid=blog\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone\" src=\"http:\/\/challengeworkouts.com\/wp-content\/uploads\/2014\/06\/aussie-lingo.png\" rel=\"lightbox[5510]\" alt=\"\" width=\"483\" height=\"397\" \/><\/a><\/p>\n<p>Even though we\u2019re from different countries, we see eye to eye on training.<\/p>\n<p>I\u2019ve had opportunity to train with her on a number of occasions. One of our favorite things to do is the &#8220;Stairs from Hell&#8221; at the San Diego convention center.<\/p>\n<p><a href=\"http:\/\/kvidulich.1ruckus.hop.clickbank.net\/?id=complexes&amp;tid=blog\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone\" src=\"http:\/\/challengeworkouts.com\/wp-content\/uploads\/2014\/06\/SAN-D-stairs.jpg\" rel=\"lightbox[5510]\" alt=\"\" width=\"334\" height=\"445\" \/><\/a><\/p>\n<p>Yes, you are correct, there is NO end to those stairs\u2026.<\/p>\n<p>Another favorite style of workout is doing complexes.<\/p>\n<p>You know that Kate is all about the studies, so you\u2019ll be happy to hear that doing complex style workouts is fully backed by science.<\/p>\n<p>Workouts are short and intense and they both burn fat and build muscle in record time. And if you don\u2019t think you want to build as much muscle as possible, think again.<\/p>\n<p>You want muscle, not just for muscle sake, but for it&#8217;s sexy good looks.<\/p>\n<p>Skeletal muscle makes up around 40% of the body on an average person. When you add muscle to your frame, your body becomes a calorie-burning machine. You\u2019ll burn more calories, even at rest.<br \/>\nPowers, Scott K. (Scott Kline), Exercise physiology: theory and applications to fitness and performance\/ Scott K. Powers, Edward T. Howley. \u2013 6th ed.<\/p>\n<p>That\u2019s the added bonus of intense short workouts too. It\u2019s called EPOC or \u2018post exercise oxygen consumption\u2019 which is really short for \u2018burn mega calories even when you\u2019re done sweating\u2019.<\/p>\n<p>Yay to burning more calories at rest!<\/p>\n<p>Okay, I know you\u2019re chomping at the bit for a complex workout, but I want to point out a few things about complexes before that.<\/p>\n<p>If you\u2019re going to do a complex workout, make sure you follow these simple rules:<br \/>\n\u2022 Do your most difficult exercises at the beginning<br \/>\n\u2022 Make sure your form is perfect.<br \/>\n\u2022 Keep the rep range to around low, especially for tough moves like overhead squats and heavy lifts.<br \/>\n\u2022 Work to increase LOAD rather than increase speed during your complex workout.<br \/>\n\u2022 Keep a balance between upper and lower body moves.<br \/>\n\u2022 Avoid pure upper body complexes where grip strength may be the limiting factor.<br \/>\n\u2022 Have a lot of fun with changing formats from timed sets, to counting reps to using a different implement: a complex with a DB is much different than a KB or BB, but you can swap them out for great variety.<\/p>\n<p>Here\u2019s a dumbbell complex workout:<\/p>\n<p>Start with a full body dynamic warm up.<br \/>\nThen do:<br \/>\n\u2022 Romanian deadlift<br \/>\n\u2022 High pull<br \/>\n\u2022 Front squat push press (goblet squat press with KB)<br \/>\n\u2022 Bent over row (do single arm row with KB if you only have one KB)<br \/>\n\u2022 Weighted burpee with push up (burpee on the floor when using KB)<\/p>\n<p>Do 30 seconds of work with 5 seconds of transition.<\/p>\n<p>Rest as needed between rounds.<\/p>\n<p>Do up to 6 rounds.<\/p>\n<p>Now, you can shake this up by doing 7 reps of each exercise for 3-4 rounds.<\/p>\n<p>Or as mentioned, you could do three rounds of 7 reps using a BB, DB\u2019s, and finally a KB for each round.<\/p>\n<p>That\u2019s three variations of the same workout, just by changing the tool, time and rep scheme.<\/p>\n<p>Pretty cool right? And you can get it all done in less than 25 minutes.<\/p>\n<p>If you\u2019d like to have safe and effective complexes laid out for you and have a video tutorial of each, then you\u2019ll love my <a href=\"http:\/\/kvidulich.1ruckus.hop.clickbank.net\/?id=complexes&amp;tid=blog\">Challenge Complexes program.<\/a> I\u2019ll walk you through 27 dumbbell and barbell challenge complex workouts.<\/p>\n<p>You can use these workouts a stand alone program, or pull one out on the days when you want something quick to hit your entire body. You\u2019ll also get eight video KB complexes that are a super fun way to change things up.<\/p>\n<p>Complexes are rip snorting fun \ud83d\ude09 <strong>&lt;= ha, great Aussie slang right there!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Today, I have a new article and awesome workout for you to try from my bestie Shawna K. I love doing these workout complexes when on the road, because you<\/p>\n","protected":false},"author":1,"featured_media":5517,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[330,66],"tags":[515,516,162],"class_list":["post-5510","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-challenge-workouts-2","category-guest-posts","tag-15-min-db-complex-workout","tag-complexes","tag-workout-complexes"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>15 min DB Complex Workout -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/fatlossaccelerators.com\/site\/15-min-db-complex-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"15 min DB Complex Workout -\" \/>\n<meta property=\"og:description\" content=\"Today, I have a new article and awesome workout for you to try from my bestie Shawna K. 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