Complex Training: 3 Weeks To A Stronger, Faster You

First things first, you all have been crushing these past two routines.

But, here’s a secret….we knew you could handle it since we have been prepping your body week after week with our progressive integrated workouts. Unlike other fitness fads like HIIT or CrossFit, our Integrated Routines are mapped out over a year in advance. Even if you haven’t been training with us for long, we have been progressively building your strength, balance and form to help push you through the next three weeks of our power cycle. The secret is in the progression.

While we typically tend to focus on isolated and corrective exercises in our Signature workouts, during this phase we will be incorporating more complex movements. That’s not to say you haven’t seen a complex move in our Signature classes. We usually include one or two in a later round, after we perfect the isolated movement in the earlier rounds. For our three week power cycle, we’ve taken all of our complex moves and put them into one routine.

Complex exercises come in two variations:

> Single move: incorporates multiple muscle groups and joints (ex. lunges, squats and deadlifts)

> Multiple moves: multiple isolated exercises combined to create one singular exercise (ex. forward lunge to curl and press)

Workouts that include complex exercises are effective across all three categories of fitness: cardiovascular, strength and flexibility. Full-body workouts have a long list of benefits including maximized calorie burn, increased movement efficiency, and improved intermuscular coordination.

We want you to reap the benefits, including:

Burn More Calories in Less Time

We’re all busy especially as the holidays quickly approach. With major muscle groups working together in complex exercises, more energy is required to coordinate movement and to simultaneously provide oxygen to all the working muscles. The more we work with complex exercises, we challenge our cardiovascular system to keep the heart to pumping blood to fuel our muscles.

Core Activation

In addition to multi-joint movement and multi-muscle group engagement, complex exercises require the core-stabilizing muscles to fire up. These muscles are activated to help power through the movement, which means more core work without the crunches.

Improve Intermuscular Coordination

While this might sound like trainer mumbo-jumbo, you should definitely take note. Ever notice how if you have knee pain, it often turns into hip pain, and eventually lower back pain? That’s because our body is one kinetic chain, and dysfunction in one area leads to dysfunction in another. If you sit at a desk all day, or spend any amount of time in your car commuting, you may notice that your gluteal complex becomes inactive and our hips become tight. Our glutes are responsible for hip mobility, so exercises like squats and lunges not only strengthen these muscles, but also move the hips in multiple planes of motion to improve how the glutes and hamstrings work together to produce and control force.

Increase Dynamic Flexibility

Dynamic stretching occurs when a joint is actively moved through it’s range of motion with little resistance. As the muscles on one side of a joint contract, the muscles on the opposite side allow the contraction by lengthening and stretching. Improved flexibility ultimately impacts balance, coordination, and movement speed, which aids in the plyometric work in the functional circuits of our power cycle workouts.