Workout Wednesday! 2-10-16

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I'm Alissa!

I help women who have also been diagnosed with Multiple Sclerosis make specific and personalized diet, lifestyle & subconscious changes so that they can begin to heal their body, reduce disease symptoms, and return to a life they love.

hey there,

Hey All! It’s time for my Weekly Workout Wednesday, Wahoo! How’s that for an alliteration?! Anywho.

This week I bring my favorite barbell complex of all time.

Now I absolutely love barbell complexes. Mainly because I love complexes, and I love the barbell. What is a complex you ask? A complex is any set of movements, preformed in sequence, without putting the weight down in between movements. Complexes are awesome for conditioning as well as fat loss, but on top of that I find them downright fun. Don’t judge! Call me a glutton for punishment, but I am a sucker for a quick workout that can be a total burner. I haven’t had the pleasure of a barbell complex recently, but just because I am taking it a bit slower, doesn’t mean you have to! So here you go, The Bear.

What you need:

A barbell, only as heavy as you can press for reps.

How to:

The Bear consists of 5 barbell moves strung together. Complete each move, then go on to the next. Don’t put the bar down until all 5 moves are done, then complete this sequence 5 times, this is one round. Complete 5 total rounds. If this is your first time trying The Bear, or a barbell complex, feel free to drop the sequence down to 3, or rounds down to 3 until you get comfortable with the pace.

Power Clean

Front Squat

Push Press

Back Squat

Push Press

As a Warm Up: You can use this complex (and others) as a warm up to a workout. Keep the weight low and us it to get blood flowing to your muscles.

On Off Days: Use a moderate weight and try this complex for a quick active recovery day.

To Gain Strength: Perform after your strength training days to increase muscle endurance and strength building. Or can be done as a stand alone strength workout by adding weight each round (not for the faint of heart!)

Have fun, and let me know how it goes!


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