Movement Monday: Squat Chained Complex

Something new on Movement Monday: a chained complex for you to try! 

Aaaand, we’re back to the grind! It’s Juno and my first Monday back in Austin, so it truly feels like a Monday on steroids. Clearly Juno feels the same. Bleh.

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Because I’m a little sad and missing home today, I am putting together a SUPER fun workout for us all to do.

One of the most frequent comments I’ve been hearing from women around me is that it can be very hard to fit exercise into their daily routines. Me too! Sooo I started Movement Monday to keep myself accountable.

Each week, I profile one awesome exercise, explain why I love it, show some demos, and share a sample circuit you can throw into your day. Each movement will either be bodyweight or only require dumbbells. If there is an exercise you would like to see profiled, let me know in the comments below.

This week, I’m doing something a little different and putting together a chained complex using moves I’ve profiled in the past.

What’s a complex?

A complex is a series of exercises you perform together without setting down the implement (in this case dumbbells). This jacks your metabolism and forces you to keep your muscles engaged over a longer period of time.

Today’s complex is chained, which means we are going to add one rep to the first exercise each round, while keeping the other exercises at the same number of reps.

Don’t worry. It’ll make more sense when we do it together.

What are the exercises?

Today’s complex will involve the below exercises. Click on the links to see the original demos.

Squat & Row

Single Leg Deadlift

360º Lunge

Overhead Press

A complex is a series of exercises you perform together without setting down the implement (in this case dumbbells). This jacks your metabolism and forces you to keep your muscles engaged over a longer period of time.

What weight should I use?

Be sure to choose a moderate weight. Because you aren’t setting down the dumbbells, you want to be sure you can hold them for extended periods. I will be using 20lb dumbbells for this complex but pick a weight that challenges you. The overhead press will be your limiting exercise, so pick a weight you can do 10-12 reps comfortably.

So when do I rest?

Rest as needed but try not to put the weights down until the end of a round.

Check out the video and follow along!

If you can go faster than me, do it! Be mindful of form and possibly increase your weight if you are moving super quickly. I go through three rounds to help you get a sense of how to use this format.

Let me know if you like this format! I’m experimenting with different types of workouts, and love your feedback. If you like these workouts,  I send out an email weekly with my best stuff exclusively to my email buddies. Be sure to sign up so you don’t miss out on the fun!

What’s one movement you’d like to learn more about?

2 thoughts on “Movement Monday: Squat Chained Complex

  1. This looks like a GREAT workout! I’ll have to try it sometime soon. Side note: your dog is ADORABLE

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