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A Barbell Complex For Strength And Fat Loss

Complexes are one of my favorite ways to get simultaneously strong and sweaty. Because you’re doing compound, full-body movements and rarely setting the weight down, you build strength, power, stamina and amp up your metabolism—all with simple tools and basic movements.

The great thing about complexes is that you can choose your own adventure. Do you want to focus more on strength? Keep the weight heavy and the reps low. Want to focus on fat loss? Lighten up the weight and keep the reps on the higher side (while dialing in your nutrition, of course!) Even though it seems simple, this is such a challenging workout! You’ll feel invigoratingly exhausted when you’re done.

 

Who it’s for:

Intermediate/Advanced lifters

What you need:

A barbell.

* If you don’t have a barbell, you can use a pair of KBs or DBs. The clean will be a slightly different technique based on what you use.

How to do it:

This is a complex, which means you won’t set your weight down at all until you’ve completed all of the exercises on the list. Perform 5-8 reps of each exercise, then set the weight down and rest. Do 3-6 rounds total and rest at least 1 minute between rounds.

The Exercises:

  • Romanian Deadlift x5-8
  • Clean x5-8
  • Push Press x5-8
  • Back Squat x5-8

If you’re interested in learning more about smart, effective training programs, we can help!

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About The Author: Neghar Fonooni

Girls Gone Strong co-founder Neghar Fonooni is a fitness and lifestyle coach, writer, entrepreneur, veteran, wife, and mom. Neghar’s mission is to help women all over the world live fit, happy, empowered lives without stress and shame. Learn more about Neghar on her website, and connect with her on Facebook, Instagram, and Twitter.