Five Complex Exercises

Complex exercises are interconnected exercises that include many different body parts. They are difficult to perform and part of an intense workout. These exercises are sometimes referred to as compound exercises. By performing complex exercises you increase the power and intensity of your workouts, force your muscles to use maximum effort and draw from anaerobic fuel stores which can give you a competitive edge when training.

  1. Complex Routine

    • A complex exercise routine may include four to six exercises performed for 8 to 20 repetitions, completed with no rest between transitions. This makes performing complex exercises very challenging. David Sandler, a certified strength and conditioning specialist reports in an article for "Muscle and Fitness" magazine that each complex routine may be performed for up to four repetitions, requiring maximum effort and causing muscle failure in most cases. The goal of complex training includes improved muscle mass, endurance and massive improvements in strength and athleticism.

    Hang Cleans with Tuck Jumps

    • Hans Straub, assistant strength and conditioning coach for the Stanford University football team and also a CSCS recommends hang cleans and tuck jumps to begin a complex workout session. Hang cleans are a total body exercise that provide massive conditioning when paired with tuck jumps. These exercises can help you run faster and jump higher, as well as help develop massive arm strength. In a hang clean, you move the barbell quickly from across your thighs to your shoulders, lifting as you squat down to receive the weight. Tuck jumps are jumps where you tuck your body into your core, then return to standing.

    Back Squats with Squat Jumps

    • Back squats with squat jumps are a complex lower body exercise that strengthen multiple areas of the body including the lower back, glutes, hips, core and quadriceps muscles. You need a squat rack to perform this exercise correctly. To perform this exercise, get under the bar with your knees slightly bent, resting the bar on your trapezius muscles. Bend your hips and knees, keeping your back straight and head up as you bend down to align your quads parallel to the ground. As you squat, press through your heels and then rise back to standing. Squat jumps mimic this movement, but are typically performed without weights. Move to a clear location and squat, ending the squat with a jump after your thighs reach parallel. Land with feet together, shoulder-width apart.

    Bench Press with Push-Ups

    • The bench press combined with clap push-ups are a complex exercise that provide strength, toning and tightening for nearly every muscle in the upper body. To perform this exercise you need a flat bench and barbell. Lie on the bench, feet on either side of the bench. With your back flat, using a grip broader than your shoulder width, lift the bar and lower to the middle of your chest. Touch to your chest, and raise, placing bar back on rack. Perform push-ups between lifts, aiming to clap once as you explode upward.

    Dumbbell Lunge with Squat Jumps

    • The dumbbell lunge and cycled split-squat jumps provide a solid workout for your lower body including hamstrings, glutes and quadriceps. Hold dumbbells at your side while standing upright, and lunge forward, keeping your back straight. Make sure you step forward wide enough bringing your knee to nearly touch the ground, while keeping your knee and foot pointed in the same direction. Squat jump between lunges. Return to the start and switch legs.

    Chin-Ups and Basketball Slams

    • Chin-ups and basketball slams are complex exercises for working your upper body, including your upper back. You also work your lateral muscles. Pull your body up using a pull bar, arching your back so the lower part of your chest also gets a proper workout. Cross your feet to provide some balance as you lift. Lower yourself slowly to maximize the intensity of your workout. After completing a chin-up, perform a slam dunk using an basketball and hoop.