Office Space style, your boss walks over and asks you to get “one last thing” done before you leave for the day…
Annoyed because you’re already running late, you knock it out as fast as possible before running out of the office.
Heading to the gym, you know it’s going to be crowded and you know you don’t have much time. And as if the Gym Gods are testing your commitment — you hit traffic on the way home.
By the time you walk out onto the gym floor you’re already almost an hour behind schedule. If you actually want to see your family, have dinner, and avoid a divorce — you’ve got about 20 minutes to get a workout in before heading home.
But what can you possibly do in just 20 minutes that going be effective? And how the hell are you going to manage to do anything in this crowded ass gym?
Bro-style single sets?
Nope. It’s too slow and you don’t have that kind of time.
Supersets?
Not in this zoo. You’ve got no chance of doubling up on anything right now. And you don’t feel like getting in an argument with some gym-bro over equipment.
Circuits?
Nah. Not enough room, all the benches are taken, and half the dumbbells are already missing.
Defeated, you look to see what’s open and just sorta bounce around from one open machine to the next. You knock out a few sets with no real intention or purpose, other than to simply check the box on a workout.
Then you leave thinking to yourself, “That wasn’t great, but at least I did something.”
Next time you find yourself in one of these situations or if you just want to better leverage your time — getting WAY more done in less time…
Try doing a Barbell Complex.
Barbell Complexes are great for getting in an insanely effective workout in about 15 minute or less. Even better, they only require you to have access to a single barbell and about 5 ft of space.
No need for a squat rack, bench, machine, or any other equipment. All you need is ONE (1) single barbell and a little bit of floor space. That’s it.
Unlike traditional cardio, these workouts actually help boost your metabolism, increase testosterone and growth hormone, and build lean muscle. This makes them especially effective at burning body fat while simultaneously building lean muscle mass. It’s kind of like a simpler version of Metabolic Resistance Training that requires less equipment, time, and space.
For this reason, I always include them in my fat loss programs for my online coaching clients.
Here’s how to do a Barbell Complex:
Just in case you don’t have access to a barbell, it’s too heavy for you, or you simply don’t feel comfortable…
You can try doing a Dumbbell or Kettlebell Complex…
These are (almost) as effective, but require less space on the gym floor. These can also be done in a hotel gym that doesn’t carry barbells.
Typically, I pair 4 rounds of Barbell Complexes with 3 rounds of Kettlebell Complexes for an insane 30-min fat blasting workout that’s sure to kick your ass.
If you like this kind of workout, want to shred some fat, or build some muscle and aren’t seeing results on your own…
I invite you setup a Fitness Strategy Session with me. On this call I’ll help you identify what’s really holding you back, get clear on your goals, and outline a game-plan for success.