Well, the world is still crazy, but that doesn’t deter us from trying to give you great resources and ideas for powerful home workouts. While we are all still training from home, it is easy to get bored trying to figure out how you are going to hold those gallon jugs of water, or counting endless bodyweight squats. That is why our mission is how to show you that great home workouts doesn’t mean filing up your house with equipment or spending a lot of money when that is a major stress for you.
So, how can we use one tool and get a TON of ways to produce fun and effective home workouts? The easiest thing to do and this goes for when we aren’t in a pandemic either, is to use complexes.
Coach Troy Anderson shows that outdoor or home workouts are great ways to think about training smarter!
Yes, where we use one exercise that has multiple exercises in it! I know some people are calling them “flows” or so forth, but there are different ways to use complexes and you want to make sure to avoid some common errors that people are doing now that reduces the effectiveness of your complex. So, while I talk about these ideas I will put in some of our favorite DVRT complexes that will take your home workouts to really fun and effective heights!
What is a Complex and Why are We Using It?
Sadly, people only think of complexes as a way to get a good sweat and add some burpees into their workouts. The truth is that complexes were used by high level athletes to address better performance, adding functional muscle, and build better movement.
You will see some great DVRT complexes from DVRT UK master, Greg Perlaki, but you have to own those foundations first!
Legendary strength and weightlifting coach, Istvan Javorek, was the first to popularize these ideas in the 1960’s with Olympic athletes in the Eastern block countries. His purpose was to…
“My determination for doing this experiment with these two complex exercises it was to try and give more variation to a workout; to try and change the same day-to-day workout routines; to “shock” an athlete’s musculature after a hard competitional season and to stimulate the muscular growth or endurance in the preparatory period; to try and build up a specific endurance and cardio-vascular capacity, a specific muscle tone, a good muscular coordination, and a perfectly balanced, well-developed, harmonious musculature. “
Complexes don’t have to be complicated to be effective as I show above. The goal here was to get 10 reps of each movement (50 reps) then rest for 1-2 minutes and see if you can get 2-4 rounds.
What A LOT of people miss is building smart complexes. They just do a lot of jumping and “stuff” without thinking about the balance as Coach Javorek refers to above.
Balance refers to seeing these movement patterns in good proportion to one another.
For example, if you see a complex like…
-Bent Row-Deadlift-Clean-RDL well that would be tough, but that is also incredibly unbalanced! Those are all hip hinges and can wreak havoc on your low back. Complexes like the one below isn’t insane, but it is well balanced. We have a hip hinge, a lunge, a press, a row, a squat along with something else that is really important.
The goal is to do 5 reps of each then rest 1-2 minuets and do the other side. See if you can do 2-3 rounds and that is how we get great home workouts!
Stability & Direction
One of the very important keys to more modern complexes and making them successful is understanding how we use different stances and move in different directions is an easy way to progress our home workouts without having to add more equipment or weight.
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No joke! The #DVRT training system has made me #dadstrong and not only gym strong. My kiddos are very active and like to hop on pop and jump on, run into, try to knock over, wrestle with, sweep the leg, and all those other kid MMA things! . . . But I love it and I know with my previous low back issues it wouldn’t be as fun spending this quality time with my little ones because I’d be worried about some possible silly injury or knowing that my back wouldn’t feel great after. But training for the unpredictable using the Ultimate #Sandbag and other functional #fitness tools gives me the strength and freedom necessary to be adaptable for life’s demands.
You see above that DVRT master, Cory Cripe, simply changes his body position to our sprinter stance and the workout gets all of a sudden a lot more challenging, but also allows us to build stability at the same time!
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Build Muscular Endurance with Flows!⠀ ⠀ ⠀ Flows are more exercises together that go from one movement to another.⠀ They can be very effective to increase intensity, challenge motor control and build muscular endurance however they could be overwhelming when introduced too early.⠀ ⠀ I wanted to cover some important aspects to get the most out of flows and use them progressively. ⠀ ⠀ Program Different Movement Patterns Together ✅⠀ Start w The Most Complex Exercise ✅⠀ Keep It Balanced To Avoid Fatigue ✅⠀ ⠀ Follow our DVRT principles of changing body positions, loading positions, planes of motion to keep these flows more effective and to maximize work capacity.⠀ 📍To Find Out More About Smart Fitness Solutions Join Our Level 1 UK Certification in Marlow, Buckinghamshire on 9th February 📍 ⠀ #fluidity #strength #strengthtraining #hybridathlete #mobilitytraining #ultimatesandbag #dvrt #dynamic #corestability #glutetraining #trainsmart #everydayathlete #trainforlife #ukfitness #londonfitness #movementismedicine #triplanar #sandbagtraining #coretraining #stabilitytraining #menshealth #womenshealth #womenwholift #fitnesscoach #fitnesspro #ukfitspo #motivation
Greg helps us show that it doesn’t have to be crazy, picking 3-4 exercisers is a great goal and think about the balance of movements. Aim for 4-6 reps is often a good goal with complexes so you keep the quality of work high and makes your home workouts just as smart as anything you would do in the gym!
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Short on time? Work on complexes to cover a lot of aspects of training effectively! Repost @joshhenkindvrt with @get_repost ・・・ Complexes can be one of my favorite go to’s when it comes getting a lot of my fitness done in a short amount of time. The total body can be hit in minimal time and we can train strength, stability, endurance, and mobility but only if we have a good system of progressing movement. So many times though I see complexes that are redundant! …… ➡️ For example, seeing a series like bent row, deadlift, high pull, and clean can be tiring but it is the SAME movement pattern for all four drills. When we have so many different patterns and ways to move that doesn’t make any sense and doesn’t make our training better. I wanted to give an example of how we can use patterns like hip hinge, lunge, press, and pull to build total body workouts that challenge us, but are also aimed to make us better! #dvrt #ultimatesandbag #kettlebellworkout #functionaltraining #functionalfitness #functionalmovement #totalbodytraining #complexes #trainsmart #notimetowaste #ukfit #ukfitness #movegb #movemore #movementismedicine #londonpersonaltrainer #hiitworkout #mobilitytraining #mobility #hipmobility
These complexes may not blow up the internet with fancy angles and jumps, but they are incredibly effective in produces results and help us think about how we can make home workouts effective and fun!
DVRT master Larisa Lotz shows how we can use a commonly misunderstood aspect of DVRT to really unlock more potential of getting the most out of one piece of equipment! That off-set position starts to open up a bigger world!
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Strength Is More Than Just Up & Down! When you can hit different angles and positions with one flow and challenge one side of the body with an offset grip then it’s a huge return on investment. This very unusual looking variations keep the body guessing what’s coming next. It perfectly replicates real life. Very thoughtful and inspiring from @larisalotz #fitnesseducation #fitnesscoach #ultimatesandbag #dvrt #glasgowfitness #absworkout #kettlebellworkout #ukfit #trainsmart #trainsmarter #coreworkout #coretraining #glutetraining #gluteworkout #movebetter #movementculture #movementismedicine #hipthrust #strongforlife #hybridathlete #highpull #trainforlife #highintensity #metcon #scottishfitness #cleanandpress #row #unilateral #lateralstrength ⠀⠀
Not only does Troy help me show how we can get so much more from our Ultimate Sandbags with our off-set grip but he shows another type of complex. That is where you perform all reps of one movement then go to the next (5 reps is typically on the high side). When you are focusing on home workouts you start to see solutions you may have not seen before.
At the end of the day we hope that this keeps you inspired and motivated. There are SO MANY ways to use our Ultimate Sandbags to make your home workouts focused, thoughtful, and engaging. We hope we can keep sharing with you these awesome ideas and if you are up for it, try to keep up with Jessica and Troy in the complexes below!
Don’t forget our holiday workout ONLY has a few days left. Save 30% on our best selling Ultimate Sandbags, our Online DVRT Certifications/Courses, and Workouts with code “holiday2020” HERE
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