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.
I love barbells and I love complexes. This is the perfect burnout to add at the end of your workout OR if you are limited on time and want to get a lot done, fast.
10 Romanian Deadlifts
10 Overhead Squats
10 Good Mornings
10 Back Squats
*Repeat for a total of 4 rounds
This week has been nothing but rain for the Philadelphia area and all I want to do is get on my mat and move ever so slowly. This flow is meant to do just that. Take your time with it, find the slow dance, the pauses in between each transition and the space for your own creativity with each asana (pose).
Rainy Day Slow Flow Sequence
Cat/Cow with your own variations
Sun A x 2
Sun B x 1
Modified side plank with right knee down first
-Lift left leg and catch ankle for a heart opener
Lunging half split over left leg (facing back of mat)
Low lunge with left leg forward
Standing Split (right leg lifts)
Cresent Lunge (left leg forward)
Humble Crescent Lunge
Skandasana to front of mat
-Vinyasa to other side
Supportive Butterfly Pose (hold for three – five minutes using props)
Legs up the wall
You know the scene of any action movie after a huge explosion, and the main character walks away with just a little sweat, maybe a scrape under their eye, some dust on their shirt, but their hair still on point. They are feeling Badass AF. That’s how these exercises below make you feel. Ok, I might be exaggerating a little bit but in all seriousness you’ll feel straight up strong.
I just started doing these to help build up my grip and forearm strength but dang these are awesome. Grab heavy dumbbells or kettlebells in each hand, pull your shoulders down your back and have a nice strong posture and just walk. Seems easy but soon your forearms will start screaming and your fingers will start slipping. For me, as someone who holds all of my stress in my shoulders and traps, this feels amazing with the weight pulling my shoulders down. So go grab something heavy and get to walkin’!
If the name doesn’t make you feel badass enough, after your done these you’ll walk around feeling big AF. You know those people who hold their arms out way too wide because they think their muscles are gigantic? That will be you in the best way possible.
There is something so powerful about snatching some heavy weight from the ground to above your head. At first glance it seems so easy, but at a deeper look, there are so many specifics and tiny details to getting the snatch down. And that is what makes this badass AF. It’s all in the details.
So you’re in plank, which can be challenging all in itself, and then your lifting a dumbbell or kettlebell up with one hand in a row position. This is ninja warrior level badassness. Core strength, upper body strength, mental focus, balance…it’s all there.
I saved the best for last. Deadlifts are the ultimate badass exercise. Nothing feels as badass as being able to lift a bunch of weight with such precision as the deadlift allows. And quite frankly, if you’re a girl and you go to a typical commercial gym, you’ll surprise the hell out of high school boys who think girls can’t lift heavy.