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Your Guide to Accelerated Fat Loss:

The PlayIt Fitness 6 Week Training Complex Program


Strip the ugly body fat and build muscle anywhere in no time at all with training complexes from PlayIt Fitness

We have created this ebook for anyone concerned with getting the most out of their training and achieving quality results. This is your complete 6-week Training Complex Program complete with everything you need from exercises, pictures, and descriptions to help you blast the fat right off your body all while building and toning your muscles.

Written by: Trey Eckerman NSCA CPT Sean Cashman NSCA CSCS John Eckerman NSCA CPT

Guide to Accelerated Fat Loss


What if I told you that in just 30 minutes a day, three times per week you could have the body that you once only dreamed of. Youd probably laugh and tell me to go make an infomercial because thats literally impossible. Well its not. But its definitely going to involve more than just sitting on the couch while your abdominals receive a low voltage signal from a magical waist strap. What it is going to involve however is hard work. There is no short cut or easy button for the body people would die for. But working smarter can minimize your hard work. The average person does not manage their time efficiently while exercising and therefore ends up spending unnecessary amounts of time trying to achieve what we will show you can be accomplished in just 30 minutes. Thats working smarter. How will this be accomplished? By Training Complexes and High Intensity Interval Training.

What are training complexes?


By definition alone a complex is a whole that comprehends a number of parts. Basically Training Complexes are sets made up of multiple exercises done for multiple reps. For example a following Training Complex may look like this: A. Dumbbell Hang Clean B. Dumbbell Front Squat C. Dumbbell Shoulder Press D. Dumbbell Bent-over Row 5 repetitions 5 repetitions 5 repetitions 5 repetitions

You would simply sequence exercises A, B, C, D consecutively to complete a set. Training complexes are not fads or gimmicks. They have a history steeped in tradition and have produced world-class Olympic athletes. Istvan Javorek the former head coach of the Clujana Sports Association in Cluj (Kolozsvar, Klausenburg) Romania is credited as the founder of training complexes. His experiments utilizing hundreds of athletes demonstrated an incredibly efficient and easy way to change the monotony of a workout, and at the same time have a greater influence on the neuro-muscular and osteo-muscular system. Javorek also established improved muscular growth, endurance and coordination with the implementation of his training complexes.

What makes training complexes so beneficial?


! Training complexes give you a huge bang for your buck when it comes to utilizing your time. Many people dont want to spend hours each day getting in shape. Nor do they have to. Too many people chase their tail in the gym and never achieve the results they dream of because of poor time management. Whether its
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moving from one machine to another or fooling around with a half dozen isolation exercises. Time is the most under-valued commodity in the gym. Training complexes combine multiple exercises within a given complex. You will never be able to use the excuse of not having enough time again. ! The high intensity and metabolic cost of complexes equates to a large number of calories being burned during and after training. This simply means you have a much greater fat burning potential with this form of exercise as opposed to slow, steady state cardio. Intermuscular coordination can be enhanced with training complexes. Intermuscular coordination refers to the coordinated actions that occur between separate muscles or muscle groups. Functionally this is what people need. The greater coordination and control we have over our bodies the better.. Greater versatility. Training complexes can be formatted to achieve specific outcomes. Whether your goal is strength, hypertrophy, fat loss, or energy system development enhancement, Training Complexes can be designed to fit each need. This form of training is space efficient. All you need is a small space and a pair of dumbbells and you can get in a world-class workout. No need for an expensive gym membership or using the old excuse of not having enough time to get to the gym. You can do these workouts in your living room, garage, park, prison cell; anywhere!

What is High Intensity Interval Training?


High Intensity Interval Training or (H.I.T.T) is commonly known as power cardio. As its name implies it involves doing intervals. The intervals vary and range from brief periods of high intensity through to low intensity. Overall your cardio sessions are much shorter than your typical aerobic session because your intensity is much higher. The benefits of performing H.I.I.T is an increase in resting metabolic rate, greater fat burning potential, better maintenance of current muscle mass and an increase in anaerobic conditioning. Walk into any fitness facility and you will see target heart rates and fat burning zones plastered all over the cardio equipment. These machines and many trainers preach that long/slow cardio at your target heart rate is the only way to lose fat. Scientists demonstrated that fatty acid utilization usually occurs after about 30 minutes of training. So in this regard it would seem that you would need to exercise longer than 30 minutes to start burning fat. This is not true. H.I.I.T seems counter intuitive to the above philosophy but is unique in its ability to burn a high number of calories in a shorter period of time and to also elevate your metabolism or fat burning potential for many more hours after you finish exercising. Fat loss is a simple equation; you need to consume fewer calories than you would normally burn during a day. H.I.I.T gives you a better chance of achieving this because of the higher caloric expenditure during and after your workout.

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What makes H.I.I.T so beneficial?


! It trains and conditions your aerobic and anaerobic systems. We all know about aerobic but anaerobic is the energy system you utilize if you sprint, jump, climb, crawl or run half a block to catch a bus. H.I.I.T increases your resting metabolic rate. This gives you a better chance of burning up calories when you are resting or going about daily activities. It is very time efficient. Along with training complexes it can provide a phenomenal workout in a fraction of the time. I talked earlier about time being a precious commodity and who wants to spend an hour on a treadmill when you can get the same benefit in less than half the time just by utilizing a different method besides long and slow. For those of you concerned with muscle mass, H.I.I.T appears to limit muscle loss. In fact it can almost be anabolic in nature. Long, slow cardio tends to be catabolic.

! !

Overall Training Complexes and High Intensity Interval Training offer a proven time efficient workout. They are ideal for anyone stuck in a rut with their current training or for someone needing to bust through a plateau. For the personal trainer wanting to achieve incredible results with their clients you will find an incredible training tool that will not only get your clients in shape but also improve and grow your business. Marketing these 30-minute results guaranteed workouts will not only place you as the premier trainer at your facility but will keep you there because this is not a gimmick. This is a real workout with real results. For the fitness enthusiast, you now have a tool to take your training to the next level and achieve the results you only dreamed of. In thirty minutes, three times per week you can break through your fat loss plateaus or jump-start your way to a leaner body. With these easy to use sets of complexes and unique cardio techniques, you will break out of the ordinary grind of working out for countless hours with little if any results. Here are some quick explanations of what complexes and cardio techniques are used in this program:

***The Training Complex Program***


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Complexes
You will use three basic complexes each consisting of four major movements. Each complex will contain a squat/lunge movement, a pulling movement, and a pushing movement. You will begin by choosing an appropriate dumbbell weight. You want to be able to perform the first exercise of each complex with a weight you can comfortably perform two to four repetitions more than prescribed for the set. The first exercise in
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each complex is usually the hardest so make sure you can complete it. The complexes are structured as follows:

Complex A:
DB Hang Clean DB Push Press DB Front Squat DB Row

Complex B:
DB Pushup DB Row from pushup position DB Overhead Squat DB Overhead Triceps Extension

Complex C:
DB Hang Snatch DB Overhead Lunge DB Stiff Leg Deadlifts DB Straight Arm Bent Over Row

(HIIT) Cardio
You read about HIIT earlier. You will now learn where to implement these intervals into your training program. You can use a stationary bike, rowing machine or sprints for your intervals. The work portion of the intervals should be feel like a 9 on a scale of 1-10, with 10 being near impossible. You should almost fail to complete each work interval. There are three different work to rest ratios to be performed on specifics days. They are as follows:

Very High Intensity Interval: To be performed on Day One


1-minute warm-up at comfortable pace 1-minute interval at challenging pace 15 seconds work interval at the highest level you can perform 45 seconds rest interval at a level that allows you to recover from work period Repeat work/rest 10 times Cool down for 2 minutes at easy pace

Moderately High Intensity Interval: To be performed on Day Three


1-minute warm-up at comfortable pace 1-minute interval at challenging pace 25 seconds work interval at the highest level you can perform 35 seconds rest interval at a level that allows you to recover from work period Repeat work/rest 10 times Cool down for 2 minutes at easy pace

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High Intensity Interval: To be performed on Day Five


1-minute warm-up at comfortable pace 1-minute interval at challenging pace 20 seconds work interval at the highest level you can perform 40 seconds rest interval at a level that allows you to recover from work period Repeat work/rest 10 times Cool down for 2 minutes at easy pace

Workout Days
This program is based on three workouts per week alternating between work days and rest days. There will be one prescribed complex per day with a certain repetition scheme to address muscle strength, muscle building and toning as well as an intense fat burning day. The goal will change depending on the day. You will perform different amounts of sets (one entire round of repetitions for each exercise) per complex depending on the day. Keep the same exercises together in a complex for more efficient performance. You will perform a HIIT cardio session after each complex workout for an approximate 30 total minutes. Lets look at a typical week:

Day One:
This will be the day that you lift heavy weights for 3-4 repetitions. You will rest 90 seconds between cycles of complexes. Very High Intensity Interval Training (HIIT)

Day Two:
REST

Day Three:
Today is a light day. You will always perform Complex C on this day for 8-10 repetitions per exercise. You will rest 2 minutes between cycles of complexes. Moderately High Intensity Interval Training (HIIT)

Day Four:
REST

Day Five:
Today you will lift medium weight for 6-8 repetitions per exercise. You will rest 60 seconds between cycles of complexes. High Intensity Interval Training (HIIT)

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Day Six:
REST

Day Seven:
REST

Blocks
This is a 6-week program broken up into three 2-week blocks. Each block is designed to prepare your body for the next. The first two weeks are designed for you to familiarize yourself with each exercise in the complex. Weeks three and four provide a step up in intensity and metabolic disturbance (extreme calorie burning) by rearranging the sequence that you perform each exercise within a complex. Weeks five and six further increase the effectiveness of the program by once again arranging the exercises in a sequence the body has not adapted to. By manipulating a few aspects of your training program without confusing you with new exercises, your body will be scrambling to keep up with the new workout and in turn burn a ton of calories. Lets take a look at the structure of the three 2 week blocks:

Block 1:
In week one and two you will perform the prescribed repetitions for each exercise completely before moving on to the next exercise in the complex. Do not rest before performing the subsequent exercise. It is as follows:

Week One:
Day One: 5 sets
DB Hang Clean x4 consecutive repetitions DB Push Press x4 consecutive repetitions DB Front Squats x4 consecutive repetitions DB Bent Over Rows x4 consecutive repetitions Rest

Day Three: 4 sets


DB Pushup x10 consecutive repetitions DB Row from pushup position x10 consecutive repetitions DB Overhead Squat x10 consecutive repetitions DB Overhead Triceps Extensions x10 consecutive repetitions Rest

Day Five: 5 sets


DB Hang Snatch x8 consecutive repetitions DB Overhead Lunge x8 consecutive repetitions DB Stiff Leg Deadlights x8 consecutive repetitions DB Straight Arm Row x8 consecutive repetitions
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Rest

Week Two:
Day One: 6 sets
DB Hang Clean x3 consecutive repetitions DB Push Press x3 consecutive repetitions DB Front Squat x3 consecutive repetitions DB Bent Over Rows x3 consecutive repetitions Rest

Day Three: 4 sets


DB Pushup x10 consecutive repetitions DB Row from pushup position x10 consecutive repetitions DB Overhead Squat x10 consecutive repetitions DB Overhead Triceps Extensions x10 consecutive repetitions Rest

Day Five: 6 sets


DB Hang Snatch x6 consecutive repetitions DB Overhead Lunge x6 consecutive repetitions DB Stiff Leg Deadlights x6 consecutive repetitions DB Straight Arm Row x6 consecutive repetitions Rest

Block 2:
In weeks three and four you will perform one repetition of the first exercise then proceed to the next exercise without resting until you perform the prescribed amount of repetitions per each exercise. It will be performed as follows:

Week Three
Day One: 5 sets
DB Hang Clean x1 repetition DB Push Press x1 repetition DB Front Squat x1 repetition DB Bent Over Row x1 repetition 4 reps per set

Day Three: 4 sets


DB Pushup x1 repetition DB Row from pushup position x1 repetition DB Overhead Squat x1 repetition DB Overhead Triceps Extensions x1 repetition
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10 reps per set

Day Five: 5 sets


DB Hang Snatch x1 repetition DB Overhead Lunge x1 repetition DB Stiff Leg Deadliftsx1 repetition DB Straight Arm Row x1 repetition 8 reps per set

Week Four
Day One: 6 sets
DB Hang Clean x1 repetition DB Push Press x1 repetition DB Front Squat x1 repetition DB Bent Over Row x1 repetition 3 reps per set

Day Three: 4 sets


DB Pushup x1 repetition DB Row from pushup position x1 repetition DB Overhead Squat x1 repetition DB Overhead Triceps Extensions x1 repetition 10 reps per set

Day Five: 6 sets


DB Hang Snatch x1 repetition DB Overhead Lunge x1 repetition DB Stiff Leg Deadliftsx1 repetition DB Straight Arm Row x1 repetition 6 reps per set

Block 3:
In weeks five and six you will again perform one repetition of the first exercise then proceed to the next exercise without resting until you perform the prescribed amount of repetitions. This block you will do Complex C on Day 1 and Complex A on day five. It will be performed as follows:

Week Five
Day One: 5 sets
DB Hang Snatch x1 repetition DB Overhead Lunge x1 repetition DB Stiff Leg Deadlifts x1repetition DB Straight Arm Row x1 repetition
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4 reps per set

Day Three: 4 sets


DB Pushup x1 repetition DB Row from pushup position x1 repetition DB Overhead Squat x1 repetition DB Overhead Triceps Extensions x1 repetition 10 reps per set

Day Five: 5 sets


DB Hang Clean x1 repetition DB Push Press x1 repetition DB Front Squat x1 repetition DB Bent Over Row x1 repetition 8 reps per set

Week Six
Day One: 6 sets
DB Hang Snatch x1 repetition DB Overhead Lunge x1 repetition DB Stiff Leg Deadliftsx1 repetition DB Straight Arm Row x1 repetition 3 reps per set

Day Three: 4 sets


DB Pushup x1 repetition DB Row from pushup position x1 repetition DB Overhead Squat x1 repetition DB Overhead Triceps Extensions x1 repetition 10 reps per set

Day Five: 6 sets


DB Hang Clean x1 repetition DB Push Press x1 repetition DB Front Squat x1 repetition DB Bent Over Row x1 repetition 6 reps per set

The Nuts and Bolts


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Now that you have seen the layout, lets get into the specifics of the workout. You will be introduced to exercise intensity in this program that you have probably never been familiar with. It is very hard, but it is short, to the point and bottom line: effective! The complex portion of the workout should last around 12-15 minutes and the HIIT cardio should last 12-15 minutes also. Your work to rest ratio changes from different days. On Day One, the work time is short and the rest time is long because the weight is heavy. You are training for strength. On Day Three, the work time is long and the rest time is short because the weight is light. You are training for an intense calorie burn. On Day Five of the week, the work time is moderate and the rest is relatively short. You are working with a medium weight and are trying to build or tone your muscles.

All of this causes you to burn a ton of calories because your body is never able to adapt to what you are exposing it to.

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Exercise Descriptions Complex A


A1) DB Hang Clean A2) DB Push Press A3) DB Front Squat A4) DB Bent over Row

A1) DB Hang Clean

Feet should be hip width apart, hips and knees slightly bent Initiate the movement by pushing the hips back Lower the dumbbells until it is at the top of the knees, keep the arms straight Shoulders should be in front of the dumbbells Forcefully extend the ankle, knee and hip (jumping motion) and shrug the shoulders Keep the dumbbells close to the body, bringing the elbows towards the ceiling

A2) DB Push Press

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With the dumbbells at your shoulder level, bend your knees and your hips At the same time straighten your knees, hips, shoulders and elbows You should end with your arms extended straight above your head

A3) DB Front Squat

Return dumbbells back to shoulder level Initiate squat by dropping your hips down and bending knees Keep your back and abs tight and maintain good posture with your upper body Descend until the top of your thighs is parallel with the ground Return to standing position

A4) DB Bent Over Row

Bend over at your waist with your feet hip width apart with knees slightly bent Dumbbells should be out in front of your body with your chest high Start movement by raising your elbows towards your chest and keep them close to your body At the top of the movement squeeze your shoulders blades together
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Complex B
B1) Pushup B2) DB Rows from pushup position B3) DB Overhead squat B4) DB Bent over triceps extension

B1) Pushup

While holding on to the dumbbells spread your feet into a V position Lower your chest to the ground while maintaining a straight line with your back, hips and hamstrings Return to the starting position by straightening your arms

B2) DB Rows from pushup position

From a pushup position shift your weight to one of your arms With the other arm, bring your elbow up to your chest while keeping it close to your body ***Try to keep your back and hips parallel to the ground*** Lower your arm back down and return to the pushup position

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B3) DB Overhead Squat

From the pushup position take a big step to the outside of your hands with both feet Drop your hips toward the floor You should be in a squatting position Extend your arms above your head and proceed to stand up Make sure your back and abs are tight and maintain good posture with your upper body

B4) DB Triceps Extension

Extend your arms overhead holding dumbbells Bend elbows lowering dumbbells toward floor Extend arms to start position

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Complex C
C1) DB Hang Snatch C2) DB Overhead Lunge C3) DB Stiff Leg Deadlift C4) DB Bentover Straight Arm Row

C1) DB Hang Snatch

Start in standing position Drop your hips down and flex your knees Rotate your shoulders so that your rams are extended above your head Once arms are above your head extend your hips and knees to a standing position ***Exercise should be performed with explosive movements***

C2) DB Overhead Lunge

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Extend arms above your head, step forward with one leg Make your stride length so that there is a 90-degree angle with both knees Your back knee should come 6 inches off the ground Keep a straight back with your abs tight with good upper body posture Stand back up to the original position and repeat with opposite leg

C3) DB Stiff Leg Deadlifts

Stand upright with legs stiff and dumbbells out in front of your body Lower the dumbbells towards your feet Keep your legs straight with the only movement coming from your hips bending over Lower the dumbbells to lower shin level and return to upright position

C4) DB Bent over Straight Arm Row

Bend over at hips with knees slightly bent Keep abs and hips tight Extend arms straight towards floor Pull dumbbells with straight arms until arms are parallel to floor

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There you have it. You now have access to one of the most effective training programs available today. If you are looking for a quick jumpstart into your best body ever or looking to blast that ugly body fat right off your body try this 6 Week Training Complex Program today. PlayIt Fitness would like to thank you for downloading Your Guide to Accelerated Fat Loss: 6 Week Training Complexes Manual. We feel that this is by far the most efficient way to make use of your time and realize the results that you work so hard for. If you would like more information on training including video workouts and articles as well as nutrition videos and articles visit us at www.playitfitness.com or audios interviews at http://www.thefitnessjunkie.com.

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The PlayIt Fitness Team

Trey Eckerman BS; NSCA CPT is co-creator of PlayIt Fitness as well as a renowned fitness coach specializing in accelerated fat loss programs. He has written and supervised programs for clients ranging from former highly competitive athletes to previously sedentary individuals who require quick fat loss results with his in home fitness company Right at Home Fitness.

John Eckerman BS; NSCA CPT is a contributor to PlayIt Fitness as well as certified personal trainer who specializes in group fitness training for fat loss with Right at Home Fitness. While working with PlayItFitness, he is also owner of The Fitness Junkie, a website that features audio interviews from top fitness experts all over the world.

Sean Cashman BS; NSCA CSCS USAW Coach is co-creator of PlayIt Fitness and has over 10 years experience in the health and fitness industry working as a Performance Specialist, Personal Trainer and Consultant. Sean has worked extensively in both Australia and the United States.
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