This combination is called a complex, but its actually quite simple. You’ll complete a set (10 reps) of one exercise, then move to the next exercise in the complex. Since each exercise begins in a similar position—standing with dumbbells, for instance—you don’t waste time setting up between exercises. The result: You accomplish more work in a shorter time, so your heart rate stays elevated, and you burn a lot of calories.
Hold a bar with a shoulder-width grip in front of your knees. Your knees should be bend, hips back and back flat.
Hold a bar with a shoulder-width grip in front of your knees. Your knees should be bend, hips back and back flat.
- Straighten you hips and legs and rise onto your toes as you pull the bar up to just below you chin.
- Do 10 reps, then place the bar on the front of your shoulders, with your elbows pointing straight ahead.
- Lower your body until your thighs are parallel to the floor.
- Then press up. After 10 reps, stand with your knees slightly bend, your arms straight and the bar in front of your thighs.
- Push your hips back until the bar reaches shin level.
- Then push back up and repeat for 10 reps
