I have a slight obsession with lower body exercises and complexes. When I can combine the two, I get a little giddy inside. Complexes are perfect for building muscle and decreasing fat in a short amount of time. You’ll do the below exercises back to back with 30-60 seconds rest before starting another round. Move fast but don’t forget to keep good form here.
- 10 Goblet Squats
- 10 Romanian Deadlifts
- 10 Curtsey Lunges (each leg)
- 10 Bulgarian Split Squats (each leg)
- 10 Bridges with dumbbell on stomach (hold for 2 seconds at the top)
*Repeat for another 2-3 times with 60 seconds rest in between each round.
Another fun way to do complexes is to start with 10 reps and each round drop a rep. For example Round 1: complete all exercises at 10 Reps. Round 2: complete all at 9 reps. You’ll work your way all the way down to one rep, with 60 seconds rest in between each round.