Barbell complex workouts are the hot new thing trainers are using to get clients into shape. In the second in our fat-burning video series Daisy Malin from London PT gym, W10 brings you a barbell complex workout that burns a lot of fat in little time
What is the barbell complex?
Think interval training but with a barbell. The barbell complex is a circuit of exercises using only a bar with some weight (or not depending on your strength levels – remember the bar itself can weight 10-20kg depending on which one you choose), these usually range from four to six moves and are performed back to back without letting go of the barbell.
That means yes, by the end of each round, your muscles will actually be crying.
The weight on the barbell doesn’t change and should probably be on the low side, whatever your strength – as there are several repetitions to complete before you are allowed to rest.
The rest duration will vary depending the number of reps you decide to do per move – trainer Daisy Malin who designed this workout suggests five of each move with no rest. Then increase your repetitions and weight as you get stronger.
Either way, because this type of resistance training will have you working your whole body, it’s best to take one to two minutes rest between rounds.
As for the number of rounds, that depends on how far you are willing to push yourself. If you are new to the gym, three to four rounds is suitable – each round should take about five minutes making the total workout 20-25 minutes.
For regular gym-goers, four or five rounds will be more beneficial which should take around half an hour or a little longer. Remember also, not to work the same muscles two days in a row – so with this workout, give your legs and back in particular a rest the next day.
Barbell workout routine
- Bent over row – 5 reps
- Front squat – 5 reps
- Reverse lunge – 5 reps each leg
Rest for 90 seconds and repeat 4-6 times.
Personal Trainer Daisy Malin, has been coaching at W10 for the past three years.
An ex-dancer and Pilates instructor who now specialises is Strength training.
Daisy has a BA Hons in Dance studies, a Level 3 Personal Training qualification and is certified in body control pilates.