Complex Training Workout | Body Recomposition Workout Plan Day 34

Sizzle Off Your Stubborn Body Fat | Live Lean Shred Ep. 34

On today’s episode of Live Lean TV, I’m taking you through complex training workout #5 from the Afterburn 1.0 body recomposition workout plan.

Welcome back to the gym for day 34 of our 6 week Live Lean Shred Body Recomposition Workout Plan Series.

Table Of Contents – Jump To:

Motivational Rant: The Mindset Of Starting But Not Finishing

Before we get into the workout, I want to quickly talk to you about getting into the mindset of why you started this 6 week body recomposition workout plan.

The numbers don’t lie.

The participation in this Live Lean Shred series started off pretty good, but then as we reached day 7 and 8, the number of people completing the workouts started to go down.

We initially had your attention, but then I’m not sure what happened.

As teachers, whether we’re teaching fitness, accounting, or finance, we often struggle with the lack of follow through from students.

Anyone trying to impart knowledge to help others improve their lives, be it in relationships, fitness and health, finances, or careers, will encounter students who aren’t yet ready to make the necessary mindset changes for transformation.

As a coach, I often find it challenging to convey the message that Living Lean is a lifestyle, not just a short-term fix to get ready for a vacation.

Living Lean requires ongoing effort and isn’t as easy as many fitness marketers claim.

This is a life changing decision that demands a commitment to altering your daily habits and behaviors.

Your daily habits and behaviors will change once you finally decide you need to change.

Finding Your Why

It all comes back to your “why.”

Why are you doing this?

Why do you need to change?

Many people haven’t found a strong enough “why” yet, which is why they stopped at day 4, 5, or 6, instead of staying consistent, and still being here with us on day 34.

I know this motivational talk is strange because I’m talking to those who are still with us, and I commend you for being in it.

Living Lean is binary, you’re either in or you’re not.

So if you’re still reading this after 34 days, it’s a sign that you’re in it.

Therefore, please don’t take this rant as me being disappointed it you.

It’s the opposite.

I’m acknowledging that you’re the exception, so this is me giving you props and congratulations.

If you’re this far, you’re committed, so let’s keep it that way.

We have nine more days left in this 42 day body recomposition workout plan series.

Let’s get from day 34 to day 42.

Let’s go!

Complex Training Workout | Body Recomposition Workout Plan Day 34

Here is the PDF download link for the complete complex training workout #5, including exercise demonstration videos.

If you don’t have the Afterburn 1.0 workout PDFs yet, sign up for our newsletter here to receive every workout emailed to you for free.

Here are the 4 previous complex training workouts:

• Complex Training Workout #1
• Complex Training Workout #2
• Complex Training Workout #3
• Complex Training Workout #4

How To Complete A Complex Workout

If you’re new to complex training, here’s a quick reminder on how to do them:

• A complex is a circuit of 4 exercises.
• You’ll use one weight for all exercises.
• When moving from one exercise to the next, you won’t put the weight down.
• Select the weight based on the most challenging exercise in the circuit.

4 Minute Warm Up

Before starting, perform 2 circuits of this warm-up without resting between exercises:

• WU1. Seal Jacks x 30 seconds
• WU2. Air Squats x 30 seconds
• WU3. Push Up x 30 seconds
• WU4. Alternating Pendulum Lunge x 30 seconds

Barbell Complex A

Before beginning, it’s important to familiarize yourself with and remember all the exercises in the complex circuit, as you’ll be moving from one exercise to the next without breaks.

Barbell Complex A is comprised of the following exercises:

• A1. Barbell Hang Clean
• A2. Barbell Front Squat
• A3. Barbell Upright Row
• A4. Barbell Romanian Deadlift

The most difficult exercise out of this circuit would be the barbell upright row, therefore select a weight for that exercise.

Note: Since the gym in my condo doesn’t have a free weight Olympic barbell, I had to replace the barbell exercises with dumbbells.

However, if you have access to a free weight olympic barbell, go ahead and use it.

A1. Barbell Hang Clean

The first exercise in barbell complex A is the barbell hang clean.

Dumbbell Substitution: Dumbbell Hang Power Clean

• Reps: 7
• Sets: 3
• Rest: 0 seconds

Coaching cues:

• Since the gym in my condo doesn’t have a free weight Olympic barbell, I had to replace the barbell hang clean with the dumbbell hang power clean.
• If you have access to a free weight olympic barbell, use it.
• Complete 7 reps, then keeping the weight in your hands, immediately transition into the front squat, without resting.

A2. Barbell Front Squat

The second exercise in barbell complex A is the barbell front squat.

Dumbbell Substitution: Dumbbell Front Squat

• Reps: 7
• Sets: 3
• Rest: 0 seconds

Coaching cues:

• Since the gym in my condo doesn’t have a free weight Olympic barbell, I had to replace the barbell front squat with the dumbbell front squat.
• If you have access to a free weight olympic barbell, use it.
• Complete 7 reps, then keeping the weight in your hands, immediately transition into the upright row, without resting.

A3. Barbell Upright Row

The third exercise in barbell complex A is the barbell upright row.

Dumbbell Substitution: Standing Dumbbell Upright Row

• Reps: 7
• Sets: 3
• Rest: 0 seconds

Coaching cues:

• Since the gym in my condo doesn’t have a free weight Olympic barbell, I had to replace the barbell upright row with the dumbbell upright row.
• If you have access to a free weight olympic barbell, use it.
• Complete 7 reps, then keeping the weight in your hands, immediately transition into the deadlift, without resting.

A4. Barbell Romanian Deadlift

The last exercise in barbell complex A is the barbell romanian deadlift.

Dumbbell Substitution: Dumbbell Romanian Deadlift

• Reps: 7
• Sets: 3
• Rest: 120 seconds

Coaching cues:

• Since the gym in my condo doesn’t have a free weight Olympic barbell, I had to replace the barbell romanian deadlift with the dumbbell romanian deadlift.
• If you have access to a free weight olympic barbell, use it.
• Complete 7 reps, then put the weight down and rest for 2 minutes.
• After your 2 minute break, repeat the complex 2 more times, for a total of 3 sets.
• Once you complete your third set, move right into the Ignite It Up.

Ignite It Up: Jumping Jacks

After you complete 3 sets of barbell complex A, move on to the Ignite It Up exercise: jumping jacks.

• Reps: 45 seconds
• Sets: 1
• Rest: 60 seconds

Coaching cues:

• After completing 45 seconds of jumping jacks, take a 60 second rest, then move on to dumbbell complex B.

Dumbbell Complex B

Complete 3 circuits of the following 4 exercises:

• B1. Dumbbell Top Squat To Calf Raise
• B2. Pronated Grip Dumbbell Bent Over Row
• B3. Dumbbell Push Press
• B4. Straight Leg Dumbbell Deadlift

Since the dumbbell push press is likely the most challenging exercise in this set, select a weight based on that movement.

B1. Dumbbell Top Squat To Calf Raise

The first exercise in dumbbell complex B is the dumbbell top squat to calf raise.

• Reps: 7
• Sets: 3
• Rest: 0 seconds

Coaching cues:

• Complete 7 reps, then keeping the weight in your hands, immediately transition into the pronated grip dumbbell bent over row, without resting.

B2. Pronated Grip Dumbbell Bent Over Row

The second exercise in dumbbell complex B is the pronated grip dumbbell bent over row.

• Reps: 7
• Sets: 3
• Rest: 0 seconds

Coaching cues:

• Complete 7 reps, then keeping the weight in your hands, immediately transition into the dumbbell push press, without resting.

B3. Dumbbell Push Press

The third exercise in dumbbell complex B is the dumbbell push press.

• Reps: 7
• Sets: 3
• Rest: 0 seconds

Coaching cues:

• Complete 7 reps, then keeping the weight in your hands, immediately transition into the straight leg dumbbell deadlift, without resting.

B4. Straight Leg Dumbbell Deadlift

The final exercise in dumbbell complex B is the straight leg dumbbell deadlift.

• Reps: 7
• Sets: 3
• Rest: 120 seconds

Coaching cues:

• Complete 7 reps, then put the weight down and rest for 2 minutes.
• After your 2 minute break, repeat the complex 2 more times, for a total of 3 sets, then move on to the 4 minute workout finisher.

Circuit C: 4 Minute Tabata Workout Finisher

It’s time to hit up the tabata workout finisher.

Set your interval timer for:

• 20 seconds per exercise
• 10 seconds break between each exercise
• Repeat this circuit 2 times for a total of 4 minutes

I did this jump rope tabata workout outside to get some of this beautiful California sunshine on my body.

C1. Speed Jump Rope

The first tabata exercise is the speed jump rope.

• Reps: 20 seconds
• Sets: 2
• Rest: 10 seconds

Coaching cues:

• Once you complete 20 seconds, take a 10 second break, then move on to the next exercise.

C2. High Knee Jump Rope

The second tabata exercise are high knees jump rope.

• Reps: 20 seconds
• Sets: 2
• Rest: 10 seconds

Coaching cues:

• Once you complete 20 seconds, take a 10 second break, then move on to single leg jump rope.

C3. Single Leg Jump Rope (Left Leg)

The third tabata exercise is the single leg jump rope on your left leg.

• Reps: 20 seconds
• Sets: 2
• Rest: 10 seconds

Coaching cues:

• Complete for 20 seconds on your left leg, then take a 10 second break before moving on to the last exercise.

C4. Single Leg Jump Rope (Right Leg)

The final tabata exercise is the single leg jump rope on your right leg.

• Reps: 20 seconds
• Sets: 2
• Rest: 10 seconds

Coaching cues:

• After 20 seconds on your right leg, take a 10 second break, then repeat this circuit one more time, then you are done.

You are now done the workout.

How To Enjoy The Holidays Guilt-Free

If you are reading this today, it’s currently July 4th, so go out and enjoy yourself.

Or if it’s December 22nd, Christmas is right around the corner, so the same message applies.

Living Lean is not about being 100 percent perfect all the time.

Living Lean is about having balance.

When you prioritize healthy choices 80-90% of the time, the remaining 10-20%, which often feels more significant than it is, allows for enjoying barbecues, drinks, and partying with friends.

But if that’s not your thing, more power to you for sticking to what works best for you.

Living Lean Is About Having A Healthy Balanced Life

The point is, there is some flexibility with Living Lean, so go and enjoy yourself.

Living Lean is not about being “all in” where you only eat vegetables and never miss a workout.

It requires a mindset shift, as I talking about earlier.

When you’re truly Living Lean, you know you have a healthy balance.

I understand this might seem contradictory to my earlier point, but the idea is that when you attend a July 4th party or Christmas gathering, you know that the next day, you’ll turn that switch back on and get right back into your Live Lean lifestyle.

That’s where we need to get you.

I appreciate you following along.

I’m incredibly passionate about your success, which is why I might have come off overly intense in these recent posts.

I just genuinely want you to achieve your goals so badly.

See you at the next workout.

Next Workout: Complex Training Workout | Body Recomposition Workout Plan Day 36