Only have time for one exercise? Make it this
Sometimes, when you're really pushed for time, it doesn't even feel like it's worth getting in the gym at all. Tim Walker from legendary London fitness programme Evolution of Man disagrees, creating a terrifying barbell exercise he likes to call The Warrior Complex. "The complex encompasses all of the major lifts and all the main muscle groups," says Walker. "Because it uses all the big compound movements in an explosive manner, the heart rate and lactate levels go through the roof nearly immediately and then just stay there." A true test of fitness, the Warrior Complex is here to remind you that bicep curls and leg press will only get you so far. Here's Walker's breakdown of the technique – try it if you dare.
- Grab a barbell and stack it with weights that equate to 60% of your 1RM for push press.
- Start in a clean position and explosively clean the barbell up into the standard rack position, before performing a deep front squat that powers straight into the push press on your way up.
- Lower the bar onto your traps and perform a back squat. Use an explosive ascent to power another push press.
- Pause in the front rack position to strengthen the core and then drop the bar to the start position in a controlled fashion.
- Lower yourself until the barbell is on the floor, then shoot both legs out into a press-up position locking your core and retracting your shoulder blades to stabilise the rolling barbell discs.
- Perform a press up.
- Shoot legs back in to finish one rep. Pull the bar upwards in a deadlift motion and explode into the next clean. Rinse and repeat.
Make sure you're warm and mobile to take on this elite exercise. Below are the individual movements required for this monster set. Think you've mastered it? Let us know how many reps you manage in the comments below.
Video: If You Can Only Do ONE Exercise To Get Fitter
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