A complex a form of circuit training that challenges both strength and cardiovascular systems. Complexes create a ton of metabolic stress and oxygen debt in a short period of time. Since you're using a moderate resistance, they also help to preserve lean muscle mass – an area where cardio falls short.
For a single complex, you'd perform 4-6 exercises in sequence, with minimal rest, using the same weight/resistance. For example, you'd do the entire complex with the same kettlebell, same dumbbell, etc. Typically, you wouldn't take your hands off the weight until the entire set is over.
For practical purposes, the weight remains the same throughout and, traditionally, so do the reps.
Row x 4-6
Clean x 4-6
Front Squat x 4-6
Military Press x 4-6
Back Squat x 4-6
Good Morning x 4-6
– Gareth Sapstead
