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Get In Shape Fast With This 20 Minute Workout

Get In Shape Fast With This 20 Minute Workout

Do you find that when you’re pressed for time it becomes easier to skip a workout? Is it a hassle for you to drive to the gym before or after work? After reading this article you won’t feel this way again, no matter how busy your schedule. That’s because I will show you a great muscle building, calorie burning workout that only takes 15-20 minutes to complete. You can do it anywhere too, even your office or backyard.

The workouts are referred to as complexes by strength coaches. Despite the name, they are anything but complex with regard to the equipment, space, skill, or time they require to complete. Keep reading to learn what complexes are along with why and how to do them any time or place.

Complexes – 20 Minute Muscle Building Workouts

Basically speaking, complexes are 3 or more exercises done using the same barbell, dumbbell, or kettlebell with no rest between each movement. The exercises you use typically alternate between upper and lower body in focus. They’re most often done while standing. When performed properly you will move fluidly from one exercise to the other.

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Complexes are the brainchild of strength coach Istvan Javorek. He uses them to help athletes quickly build muscle and improve their overall fitness in the off-season. The results Coach Javorek reports speak for themselves. After 3-6 months of training this way men and women he coaches often gain more than 30 pounds and more than doubled their strength. People I train achieve similar results and often lose as much weight and body fat in as little time too.

You don’t have to be an elite athlete to do them or achieve similar results. Anyone can do complexes. If you’re willing to put forth maximum effort and make sure you eat enough protein to build muscle you too can achieve similar results.

The list below details the several benefits of complexes.

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  • Complexes are convenient. You don’t have to deal with the hassle of changing weights or moving from one piece of equipment to another.
  • Complexes save you time. Since you rest so little and don’t have to change equipment or machines each workout only takes 15-20 minutes.
  • Complexes don’t require much equipment. All you need to perform this workout is a dumbbell or kettlebell.
  • Complexes don’t require a lot of room. You can do this workout in a spare room of your house or backyard.
  • Complexes improve your overall fitness. This workout won’t simply make you bigger or stronger. Doing them regularly will help you build muscle, increase your strength, and even increase your flexibility.

The 20 Minute Workout Explained

The exercises in this complex workout are: 1 arm snatches, squats, and shoulder press. Performing a complex with these exercises trains practically every muscle in your body. Your legs, core (abs/lower back), upper back, and shoulders get an especially good workout. You’ll even feel it in your biceps and triceps. My arms got significantly bigger after doing this complex 2-3 times a week for a month. I wasn’t doing any exercises for my arms like curls or triceps push downs either.

Below are descriptions for each exercise. I recommend learning how to do each exercise by itself first. Once you have the movement mastered you can do them as a complex.

1 Arm Snatch

  1. Stand with your feet shoulder width apart and hold a dumbbell or kettlebell in one hand with your palm facing away from you. The weight should be between your legs.
  2. Bend your knees and waist as if you are performing a kettlebell swing. The weight should swing back and between your legs.
  3. Once the weight has swung between your legs, pull it forward explosively. Push from your heels onto your toes. Keep your arm straight and extended throughout the movement. You should be on your toes as the weight approaches chest height.
  4. Driving with your hips, pull the weight up until your arm is fully extended and you’re holding the weight above your head.
  5. Lower the weight to shoulder height and prepare to perform the squat segment of the complex.

Kettlebell Squat

  1. Stand holding a dumbbell or kettlebell at shoulder height. Your feet should still be apart at shoulder width.
  2. Perform a squat by bending your knees and moving your but back. Your weight should be over your heels.
  3. Continue to squat down until your thighs are parallel with the ground. Your heels should never come off the ground.
  4. Return to the standing position. Push up from your heels.
  5. You’ll finish in the same position from which you started this portion of the exercise. You’re now ready to perform the 1 arm shoulder press.

1 Arm Shoulder Press

  1. Stand with your feet shoulder width apart holding a dumbbell or kettlebell at shoulder height. If you’re using a kettlebell it will rest against the back of your hand.
  2. Tighten your abs, breath in and press the weight overhead until your arm is completely extended.
  3. Lower the weight back to the starting position of the exercise.
  4. Return the weight to the starting position of the 1 arm snatch.

Sets, Reps and Rest Periods

Begin with 5 sets of 3 repetitions per arm for each exercise. Add 1 repetition per set every other workout until you can do 5 sets of 8 reps. Once you have achieved this goal you can decrease the amount of rest you take between complexes to make them more challenging and further improve your fitness.

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When you can easily do 5 sets of 8 reps with 60 seconds or less rest between each complex it’s time to move only more challenging variations. This can include performing reverse lunges instead of squats and holding the weight overhead as you perform the squatting segment of the exercise. You can also add an additional movement such as the kettlebell swing to the complex.

When You Should Do This 20 Minute Workout

You can do this workout about as often as you like. Doing it 3-5 days a week is most effective.

Another way to add it to your overall workout routine is to perform it on your days off from the gym. This is a great way to consistently train and improve your overall fitness. When doing it with this goal in mind, perform 3-5 sets of 5 reps with a weight you can actually perform 10 reps with so you don’t train too heavy and compromise your ability to recover before your next workout.

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On days I have a little more time to train, I like to do this complex as the first exercise of my workout. Then, all I have to do is perform 3-5 sets of plyometric push ups, pull ups, and farmer’s walks and I’m done. I’ll have trained every major muscle group in my body in about 30 minutes tops.

Conclusion

You now have a great workout that enables you to get in a great total body workout in very little time. Since it only requires 1 piece of equipment it’s super convenient too. Even if you are stuck in your office all day long, take a dumbbell or kettlebell to work with you and perform a couple of sets on during a break. Before you know it you’ll find you’re getting results faster than you ever thought possible.

(Photo credit: Workout Time via Shutterstock)

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Last Updated on November 17, 2019

20 Creative Ways To Say Thank You

20 Creative Ways To Say Thank You

Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

1. Make a gift bag.

A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

2. Give a toast.

Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

3. Write a poem.

“Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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4. Create your own labels.

There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

5. Give a gift card.

Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

6. Send a letter.

Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

7. Use social media to send a special message.

If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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8. Make your own digital greeting card.

While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

9. Make a YouTube video.

Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

10. Deliver cookies or candies.

Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

11. Make surprise gifts for guests.

There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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12. Put together a flower basket.

Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

13. Take a picture.

Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

14. Repay their generosity by paying it forward.

The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

15. Do something special for them.

Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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16. Reciprocate their help.

Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

17. Be there for them.

Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

18. Listen to them.

Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

19. Say it in another language…or two…

A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

20. Show them some love.

A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

Featured photo credit: Hanny Naibaho via unsplash.com

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