The Barbell Complex Workout

Simply load a barbell with a weight light enough where you’ll be able to do each exercise. The training effect comes less from the weight used and more from the fact that you’ll be generating a lot of cardio effort by incorporating muscles from all over your body and working swiftly.

For reference, all directions and exercise descriptions are listed below as usual, along with a video breakdown of the workout from Robert Irvine Foundation VP and Director of Veteran Outreach David Reid, who also happens to be a retired Army Ranger Purple Heart Recipient, a single leg amputee, and one of the fittest guys I know.

Trust me when I say you’re in good hands with Dave! Watch Dave break down each movement and/or follow along with the written instructions.

Directions:

This barbell complex doesn’t just hit every muscle group, it’s also a fun and challenging way to get your workout in. After a thorough warmup, load a barbell and set it at your feet. Then complete 10 rounds as quickly possible while keeping good form on all the exercises.

The Catch:

The number of reps escalates as you go on, starting with one rep on all exercises in Round 1, moving up to two reps in Round 2, and so on up to 10 reps in Round 10. Record how long it took you to work up to 10 rounds for reference and try to beat that number in future workouts. Make sure to do at least 10 minutes of a cool-down—light jogging or walking on a treadmill—and stretch before leaving the gym.