When performing a complex set selection of weight is very important. I would always start with a light bar first, much lighter for some of the exercises compared to if you were just doing them on their own in straight set fashion. Focus first on being able to complete all the exercises without stopping or putting the bar down, using perfect technique. If at the end of the complex set it feels comfy then look at increasing the load. Check out the complex set below.

Warm up

Complex set: (Perform 10-12 reps of the following exercises)

Straight legged deadlift

Bent over rows

High pulls

Clean and press

Squat

Alternating front lunge

Alternating side lunge

Alternating reverse lunge

At the end of the set perform the below abdominal circuit using a stability ball.

Plank with arms on ball: 30-60 second hold

Lower back ext over ball x12 reps

Jack-knife x12 reps (Press up position with shins on the ball, pull your knees into your body).

At the end of the abdominal circuit rest for 1-2 minutes and then repeat the complex set. Aim to complete 3-4 sets of the above workout.

Abdominal crunch legs up

Bicycle oblique twists

Plank

Knee lifts from press up position: (Get into a full press up position and from here lift one knee up into your chest while keeping your back flat and abdominals tight. Lower the leg back down and repeat on opposite side).

Press up

Close hand press up

Alternating front lunge

Alternating side lunge

Alternating reverse lunge

Squat

Jump squats

Burpee

Alternating squat trusts

Tips:

Each circuit will take 6 and a half minutes to complete which means the entire workout can be completed  in as little as 20 minutes.

Once the workout becomes comfy then look at building up to 45-60 seconds for each exercise.

Body weight squat

Press up

Medicine ball crunch (Place your legs in the air and crunch up bringing the ball over your head and towards your feet)

Once you have completed 2 reps of each then run down to the end of the room and touch a cone which you have positioned there and run back (this counts as 1 lap). After this you will then increase the 3 exercises by 2 reps each time and the shuttle run by 1 lap until you reach 10 reps of the squats, press up and crunch and 5 shuttle runs.

Tips:

Make sure you bend down and touch the cone or the floor, if you have not got a cone to hand, on each shuttle run.

With my clients I have been using a 3kg medicine ball.

The exercise below hits the abdominals while testing your reactions. To perform it, hold the ball above your head and get into a crunch position facing a solid surface. From here sit up explosively and throw the ball against the wall as hard as you can and catch it on the rebound. The more power you put into the throw the quicker the ball will come back at you resulting in a greater test of your reactions. Also the great thing about this soft ball is that it is very unpredictable which means it won’t always bounce back in a straight line causing you to twist and reach to catch it giving your oblique’s a good workout as well.  

Below is a sample workout that uses the ball and a wall.

Sit up with throw x10

Russian twist throws x20 (Sit with your legs in the air in the Russian twist position and throw the ball against the wall from off your chest).

Ball rolls x20 (Get into a press up position with hands shoulder width apart. Roll the ball against the wall alternating which hand you use as it bounces back. Aim to keep your back flat and your body as still as possible).

If you drop the ball on any of the throwing exercises then don’t count that rep.

1. : 

Core workout:

Plate jack-knife x10 reps

Explosive get ups x10 (Lie on your back with the plate above your head and legs out straight. From here sit up and bring the plate over your head while pulling your legs in towards you and explode up into a standing position. Sit back down and repeat).

Russian twists x10

Weight plate exercises:

Around the head rotations: Hold the weight at chest height and then circle it around your head alternating which direction you go.

Plank with plate slide: Start in the plank position with a weight plate by the side of your body. Grab the plate and drag it over to the other side of your body whilst maintaining perfect posture.

Bear crawls with plate slide: Crawl along the floor pushing the plate in front of you as you go.

Bent over rows: Hold the plate by its sides and tip forward at your hips. From here pull the plate into your stomach whilst maintaining a flat back.

To perform the prone shoulder press hold a dumbbell in one hand and get into a press up position with your hands placed shoulder width apart. Lift the dumbbell to your shoulder and press it out in front of you whilst maintaining a flat back and keeping your abdominals drawn in. As you press the weight out aim to keep your hips still and don’t let your body twist.

TIPS:

When starting out use a light dumbbell as you will find that pressing a weight out in front of you from this position is a lot tougher than performing a normal shoulder press.

By placing your feet wide will help you to maintain balance and posture. Once you get used to it then you can try it with a narrower stance.

Sample workout:

Here is a whole body workout that will help you to improve core strength and stability.

Single leg squats 3 sets 12

Prone dumbbell rows 3 sets 12 (Hold a pair of dumbbells and get into a press up position with your hands shoulder width apart. From here row the weight up into your body whilst maintaining a flat back).

Press up with feet on stability ball 3 sets 12

Prone shoulder press 3 sets of 10 reps per arm

Stability ball back extensions 3 sets 12

Front plank 3 sets of 60 seconds

Side plank 3 sets of 30 seconds per side.

Here is a shoulder workout that I recently did with one of my clients at the end of a legs and shoulder session. It mixes stability, strength and power exercise together. Perform the 3 exercises as a circuit with no rest with in between. At the end of the circuit rest for 1-2 minutes and then repeat x3.

Prone shoulder press x10 reps per arm

TRX front raise x10 reps

Barbell push press x10 reps

1. : 

The workout is a whole body session that will help improve your muscle tone while at the same time raising your heart rate to give you some aerobic benefits as well as burning plenty of calories.

Warm up:

As always spend 5-7 minutes warming up before starting this workout.

For each superset perform both exercises back to back with no rest. At the end of the second exercise rest for 45 seconds and then repeat.

 
Core circuit:
Supermans x12 reps (Lie on your front with your arms extended out in front. Lift your chest and legs off the ground keeping your chin tucked in and head still)
Plank x60 seconds
Straight leg crunch with twists x12 (Lie on your back with your legs out extended and rest your hands on the side of your head. Lift one leg off the ground towards you whilst keeping it straight and at the same time crunch up and twist your opposite elbow towards the knee. Return and repeat on opposite side).
Rest for 45 seconds. X3 Sets

SUPERSET 1:
 
Kettlebell swings x12 reps
VIPR lunge with twist x20 reps
Rest for 45 seconds x3 sets

SUPERSET 2:
 
Kettlebell clean and press x12 per arm
Side lunge with reach x20 reps
Rest for 45 seconds x3 sets

SUPERSET 3:
Kettlebell high pulls x12 reps
VIPR squat with overhead twists x20 reps
Rest for 45 seconds x3 sets

SUPERSET4:
 
Kettlebell figure of 8 x20 reps 
Burpee with VIPR side shuffle x10 reps
Rest for 45 seconds x3 sets
 

SET 5:

Kettlebell Turkish get ups x5 reps per arm
Rest for 45 seconds x3 sets

Below is a short video showing technique for all the kettlebell and VIPR exercises used within the workout.

Bodyweight squat: Clients must squat down until thighs are parallel to the floor.

Press ups: Only full press ups on toes are counted.

Elbow to knees sit up: With knees bent and arms across their chest, clients must sit up and touch their elbows to their knees without having their feet supported.

Jumping jacks: Legs must go wider than shoulders and arms must reach shoulder height.

Alternating leg bodyweight lunge: Back knee must almost touch the ground on each rep.

Recline rows: A slight bend in knees is allowed. Clients must get their chest to the bar and then lower back down so their arms are fully extended for reps to count.

Step ups: Use a step box that is 4 raises high. Whole of the foot must be placed on the box each time.

Tricep bench dips: Clients must lower themselves down so their arms are bent to 90 degrees for reps to count.

Burpees: Legs must be fully extended when kicked back and then clients must return to a fully upright position.

Plank: Must maintain a flat back throughout.

At the end of the test count up all your repetitions as well as the time held on the plank to give you your RCT score.

Aims:

Only perfect repetitions will be counted for each exercise. If a client can not perform a certain exercise then that is scored as 0 and they move on to the next one.

Clients should aim to complete at least 10 reps on each of the exercises to begin with. Those that are starting out will find the exercises that require lifting their own bodyweight the hardest to begin with such as press ups, recline rows and dips.

Aim to repeat the test every 8-12 weeks to check progression.

Do this test at the start of a session after a 5-10 minute whole body warm up.

This test is ideal for anyone looking to improve general fitness, muscle tone or strength and endurance.

Below is a short video showing the walk around press up in action.

1. : 

Aim:

Start off by trying to complete half the number of repetitions you can of a basic press up. So if you can complete 20 normal press ups then start off aiming for 10 walk around press ups per set.