Complexes, Circuits, Finishers....OH MY!

Will_Thrust_For_Candy

So there were a couple of people that have asked me to share my medicine ball circuit that I do as a finisher after my lifting is complete so I figured that I would just start a thread where we can all share cool finishers

Medicine Ball Circuit:

12 x squat with med ball circle (hold the med ball above your head and as you lower into the squat move the ball in a clockwise motion, returning to the "12" upon your return to the top of the squat)

12 x front lunge with bed ball pass under front knee (12 lunges in total = 6/side)

12 x toe tap crunch (raise your legs and reach the med ball to touch your toes on each crunch)

12 x glute bridge (I hold the med ball on my abdomen)

12 x knee raises (hold the ball over your shoulder and then raise your left knee...meet the ball to your knee. 12 x both sides = 24 total)

12 x squat with ball throw (as you squat throw the ball in the air, catch on your return to start).


I have others too Let me know if you have any questions about this one!

ETA.....I do this one 2 x back to back, rest 1 minute and then repeat 2 x back to back

kirabob

Sweet, thank you!

kirabob

I found this link to be helpful in constructing your own complex. . .

http://www.cardiohaters.com/dumbbell-complex/

Will_Thrust_For_Candy

That's awesome! Thanks a lot!

Here is one of the dumbbell complexes that I do that I really like:

8 x front squat
8 x front lunge (8 each leg, 16 total)
8 x bent over row
8 x curl into press (I do both arms at the same time)

I use 10lb dumbbells and try to run the circuit back to back 3-4 times. I think I might have actually done it 5 times last time I did it, but I did take a minute of rest after the first 3 runs

ETA: I really like this one because it's super simple, yet can be changed really easily to include another lunge variation or squat variation

kirabob

Bobby and I did the medicine ball complex this morning - fun and intense! I loved it. So now I'm thinking I'll have to do a dumbbell complex on Mondays, a barbell complex on Wednesdays, and a medicine ball complex on Fridays - oh crap - now I have a new obsession! At least it dovetails neatly with the other new obsession. :bigsmile:

Will_Thrust_For_Candy

Its good hey??!!! I really enjoy finishing my workout with a complex....especially since it only takes like 10-15 minutes and it really gets the heart rate up!

Were your legs burning after it? Mine always are.....for some reason that one gets me more than the dumbbell one!

DaniH826

Y'all should see a shrink and discuss all these complexes, really ... :laugh:

Will_Thrust_For_Candy

:laugh: I'm not going to disagree with you there :laugh:

kirabob

Oh, all my complexes are shrink-approved, or wrapped, or whatever. :bigsmile:

I am a wee bit achy in the hamstrings today, but it's my shoulders that took the biggest pounding. It probably didn't help that right after we left the gym we went up to campus and I carried the 38 pound toddler on my shoulders for a while. . .

Will_Thrust_For_Candy

You know Kira, that med ball circuit does a number on my shoulders and arms too and I can never quite figure out why :laugh:


Barbell complex from this morning.....love this one and love my 20lb barbell :bigsmile:

Overhead squat
Back squat
Good morning
Front squat
Row
Deadlift

3x8....this morning I didn't take rest, but you could take time between each. I'm also thinking that I might sub in lunges for one of the squat variations. Also thinking I might try 4x8 but with a 1 minute rest after 2 sets.

jstout365

Okay, I have to ask what you ladies do on non-SL days. I typically do only SL 3x a week and then do my additional work on the other days. So for me it is usually 20 min or so steady state cardio, then some core, bodyweight work, and plyometric circuits. I'm trying to figure out some additional work I can do to prep for more olympic lifts since my gym is getting bumper plates some time in the near future. I'm geeking out a little at the prospect of doing full cleans, jerks, and potentially even doing snatches.

Will_Thrust_For_Candy

I lift every other day rather than 3x/week and on my non lifting days I do cardio usually.....jog/run or hill sprints or even just walk. Sometimes I will do yoga. Usually I only take 1 full rest day/week.

You know, I think that a really good way to prepare for the Oly lifts would be to use a lighter bar (the one I just bought is 60" so just 1ft smaller than an oly bar and 20lbs) and practice doing the overhead squats and the front squats and stuff. I think that would help getting used to the grip plus starting with the lighter bar would probably make the learning curve a little easier!

kirabob

I have dropped back to only walking or doing some very light yoga on non-lift days. I find that if I do my high intensity cardio right after lifting, then take a full day to recover (nothing high intensity), then I maintain better energy levels over the course of the week.

tameko2

Okay, I have to ask what you ladies do on non-SL days. I typically do only SL 3x a week and then do my additional work on the other days. So for me it is usually 20 min or so steady state cardio, then some core, bodyweight work, and plyometric circuits. I'm trying to figure out some additional work I can do to prep for more olympic lifts since my gym is getting bumper plates some time in the near future. I'm geeking out a little at the prospect of doing full cleans, jerks, and potentially even doing snatches.

I just go for walks. Pretty much. Occasionally a bit of running but I find that when I run 3x and lift 3x my recovery goes to hell in a handbasket and I end up exhausted. If I can force myself to do yoga i do but I almost NEVER can.

You know Kira, that med ball circuit does a number on my shoulders and arms too and I can never quite figure out why :laugh:


Barbell complex from this morning.....love this one and love my 20lb barbell :bigsmile:

Overhead squat
Back squat
Good morning
Front squat
Row
Deadlift

3x8....this morning I didn't take rest, but you could take time between each. I'm also thinking that I might sub in lunges for one of the squat variations. Also thinking I might try 4x8 but with a 1 minute rest after 2 sets.

I'd replace the front squat I think with the lunges. Also I might do this today. but possibly add overhead presses instead of good mornings.

kirabob

I'd replace the front squat I think with the lunges. Also I might do this today. but possibly add overhead presses instead of good mornings.

I heartily agree with replacing the front squat. I did the circuit this morning, and it was a crap ton of squatting. The good mornings also feel really awkward, but maybe that's just because I haven't done them very much. Otherwise, it was great, and my legs were pretty much tapped out by the end.

Will_Thrust_For_Candy

I'm actually thinking that I'll switch the back squat to either reverse or front lunges because a) the bar is already in the right position b) I'm still doing back squat 3-4 times/week in SL and c) I really want to work on my clean grip which is essentially the grip used for front squat.


Actually now that I type that out I guess I could do the lunges with the bar in front....that would work well also. Hmmm.....we'll see.....I can do all the variations really lol


I love good mornings! They definitely feel a bit awkward but I love having that extra exercise for the low back

tameko2

I think good mornings are a useful exercise, but I don't think that you're getting all that much out of it at that weight + doing romanians/stiff leg deadlifts (whatever you're doing) in the same circuit just seems like a lot of that same motion, more or less. Good mornings hit the back a little harder though. That's why I'd personally ditch one or the other in favor of lunges, depending on what you were working on. (because you get a little grip work out of hte romanians too)

Will_Thrust_For_Candy

So you mean ditch either the good mornings or the deadlift for lunges and not one of the squat variations?

I mean the deadlift really can go, you're right that at the weight it's not super effective but with that being said, the weight will eventually go up....I just need to feel comfortable with form on the overhead squat and front squat before I can add more weight. I would rather keep the good morning as I don't have much in the way of lower back exercise in my current regime so I certainly think it doesn't hurt anything.

tameko2

So you mean ditch either the good mornings or the deadlift for lunges and not one of the squat variations?

I mean the deadlift really can go, you're right that at the weight it's not super effective but with that being said, the weight will eventually go up....I just need to feel comfortable with form on the overhead squat and front squat before I can add more weight. I would rather keep the good morning as I don't have much in the way of lower back exercise in my current regime so I certainly think it doesn't hurt anything.

Yeah, I'd probably ditch one or the other. But that's also slightly due to personal preference, I do not feel like light weight deadlifts do a whole lot so ideally you'd ditch that (and you'll be a LONG time to get to a point where what you can overhead squat brings the deadlift up to a reasonable range) but I hate good mornings on a personal level ..... but I'd probably drop the deadlifts, I also think good mornings are easier to maintain good form with at a low weight.

jstout365

Thanks for the input everyone. I'm thinking a barbell complex and then developing a kettle bell one to alternate with. For the barbell I was thinking (keeping the olympic lifts in mind):

Upright row
Overhead squat
Goodmornings
Lunges
Push Press
Cleans
Front Squat

Will_Thrust_For_Candy

Thanks for the input everyone. I'm thinking a barbell complex and then developing a kettle bell one to alternate with. For the barbell I was thinking (keeping the olympic lifts in mind):

Upright row
Overhead squat
Goodmornings
Lunges
Push Press
Cleans
Front Squat

I would put the overhead press first and the the row after the push press.....purely for transitional purposes. You don't break as you move through the exercises so it's super nice to be able to move smoothly from one exercise to the next. Otherwise looks good!

jstout365

I would put the overhead press first and the the row after the push press.....purely for transitional purposes. You don't break as you move through the exercises so it's super nice to be able to move smoothly from one exercise to the next. Otherwise looks good!

Thanks, I'll try that out!

cleotherio

I'm very intrigued by all of this. I'm coming back to read more when I have the time.

jstout365

As posted on my status, but will post here for the group!

Today's HIIT routine:

2x Shuttle Sprints (1 min, last 20 sec balls-to-the-wall pace), walking lunges (down and back - 40 ft room), jumping lunges (30 second)
then
2x tricep push-up into side plank w/8 lb dumbbells (16 split 8 each side), 20 V-ups with 8 lb barbell, 45 seconds of plank jacks;
then
2x 20 squat jumps alternating between hip and wide stance, Shuttle Sprints (same as above), 45 second pointer planks.

After each set of 3 exercises was a 2 min rest, but the three exercises were done back-to-back-to-back.

KatLifter

I've been doing a lot of complexes and finishers, I love them.

Finisher: Burpee then KB swings. Do a declining ladder of 10-1

Complex:
-Deadlift, upright row, squat clean, front squat, push press, back squat.
-Clean, front squat, press, back squat, good morning.
I do 5 sets of 5 with an empty oly bar

Will_Thrust_For_Candy

As posted on my status, but will post here for the group!

Today's HIIT routine:

2x Shuttle Sprints (1 min, last 20 sec balls-to-the-wall pace), walking lunges (down and back - 40 ft room), jumping lunges (30 second)
then
2x tricep push-up into side plank w/8 lb dumbbells (16 split 8 each side), 20 V-ups with 8 lb barbell, 45 seconds of plank jacks;
then
2x 20 squat jumps alternating between hip and wide stance, Shuttle Sprints (same as above), 45 second pointer planks.

After each set of 3 exercises was a 2 min rest, but the three exercises were done back-to-back-to-back.

Ummmm so officially take over the title of the crazy finisher lady.....here is my crown lmao

Will_Thrust_For_Candy

I've been doing a lot of complexes and finishers, I love them.

Finisher: Burpee then KB swings. Do a declining ladder of 10-1

Complex:
-Deadlift, upright row, squat clean, front squat, push press, back squat.
-Clean, front squat, press, back squat, good morning.
I do 5 sets of 5 with an empty oly bar

These are awesome! Thanks Kat

jmzz1

BUMP FOR TAGGING

jstout365

As posted on my status, but will post here for the group!

Today's HIIT routine:

2x Shuttle Sprints (1 min, last 20 sec balls-to-the-wall pace), walking lunges (down and back - 40 ft room), jumping lunges (30 second)
then
2x tricep push-up into side plank w/8 lb dumbbells (16 split 8 each side), 20 V-ups with 8 lb barbell, 45 seconds of plank jacks;
then
2x 20 squat jumps alternating between hip and wide stance, Shuttle Sprints (same as above), 45 second pointer planks.

After each set of 3 exercises was a 2 min rest, but the three exercises were done back-to-back-to-back.

Ummmm so officially take over the title of the crazy finisher lady.....here is my crown lmao

I don't know if I deserve that just yet :laugh: that was my workout for the day, no lifting before hand, so does that qualify as a finisher? :bigsmile:

Will_Thrust_For_Candy

You are too honest....you could have taken the title and ran lol

Hmmmm nope not a finisher if not after lifting....but that's still a pretty intense HIIT session!

jstout365

You are too honest....you could have taken the title and ran lol

Hmmmm nope not a finisher if not after lifting....but that's still a pretty intense HIIT session!

That has always been the case with me....I don't want a title that I don't earn :happy: :laugh: But I've been managing this week with the quick calorie bump and earlier bed time so I will probably start doing more finishers onto the SL days and then kicking up the intensity on non-SL days. I'll earn the title soon enough :bigsmile:

I'm still working out the kettlebell finisher in my head. I want to focus on the core so I'm playing around with transitions from floor work to standing swings. I figure there will be at least one half Turkish Get Up to go from the ground to standing.