Busy holiday shopping, cooking, travel, and family time may not always leave time for a full out gym workout.
No jive turkey, it can present a complex situation for your physique goals.
SOLUTION: My favorite go to work out, I lovingly dubbed the name, “A Complex Situation”
DISCLAIMER: This is not for the faint at heart or the non dedicated exercisers.
So what exactly is a “complex”: ‘one of the most advanced forms of sports training,it integrates strength training, plyometrics, and sport-specific movement. It consists of an intense strength exercise followed by or coupled with a plyometric exercise.'(Wikipedia)
Simply put: It’s plyo-strength training used mainly by speed and power athletes, but you too can do it too and #OohKillEm! No Jive Turkey..it’s Done and you maintain a fit physique, even in the “off-season”:
How you ask? The best part of this type of training is that it takes approximately 20 minutes or less to get a good burn going! “Complexes are a series of exercises done as one long circuit, without rest in between exercises.” (www.topme.com) Simple as that! QUICK & POWERFUL,
like a speed and power athlete would perform! So, like in the throws of the championship game, stay in it, and finish strong!
The following complex training workout I designed, “A Complex Situation,” only takes 20 minutes if you’re diligent in staying in it until it’s over! That’s the key to the effectiveness of any complex training regimen, sticking it out the entire time, no breaks, every round,all reps, and every set until it’s done! The amount of weight used, is up to your individual fitness level, however because it incorporates upper and lower body movements at a fairly quick pace, use your heaviest tolerable upper body lifting weight at the most, no jive turkey, you try this with your max squatting weight, you won’t make it past round 1! Don’t be afraid to dial down until you get the movements right. The Form First Rule! Injury prevention!
Also, as a side note, I have programmed the entire routine into the workouts database, so you can access the full workout template and log your progress if you are a member in the http://www.bodybuilding.com BodySpace community
Another benefit to complex training is the simplicity of not needing a lot of equipment. While a classic circuit will have you switching from station to station or machine to machine, a complex uses the same piece of equipment for each exercise for the entire workout. The equipment needed for this work out can be picked up at your local sporting goods store while you’re out holiday shopping. ..no jive turkey you really have no excuses now!
Why this method works? The beauty of
compound exercises! These are those exercises that use many muscle groups all at once. Thus, more muscle fibers are in action in one rep, vs in an isolation exercise. Training in this manner increases the amount of calories your body needs to burn.
So before you grab a bite of that turkey dinner, take 20 minutes and knock out this workout. Turn on your metabolic furnace before that bird hits your belly, no jive turkey!
The following blog will show you step by step how I #IsolateandGrow with the help of my #IsoBag!
Step 1 : Stock up on healthy food and clean eats! Can’t eat healthy if your kitchen isn’t healthy!
Step 2: Pick a cooking day. Cook as much as you want to have ready in advance. I typically do 2 to 3 days worth because I’m in competition prep.
Step 3: Fill the handy containers. How nifty are these! I typically store what ive cooked and fill my containers nightly for the next day’s worth of meals.
If I know my schedule is going to be super hectic I will fill containers for 2 days worth of meals.
Step 4: Refrigerate until morning or Pack your #IsoBag. If you filled your containers for the next day or several days just place everything in the refrigerator.
If you filled containers specifically for that day go ahead and pack your bag.
Step 5: Hit the ground running, your #IsoBag has you covered! As a busy full time grad student, yoga teacher , fitness trainer, part time nurse and figure competitor staying fueled with healthy food on the go is essential to my success.
The following are just a few highlights from a typical day with my #IsoBag:
The list goes on! Trust the process, trust the bag and #IsolateandGrow!
Until next time. ..#EatClean…#TrainDirty
~ I AM CANDICE MARIA ~
Don’t forget to visit Isolator Fitness to vote for me to become your next #ISOAmbassador