Friday again, can you even believe it?!

Time for another round of fit friday fun and boy are we gonna have ourselves some fun today!

Today we are going to get our sweat on with another crazy cool, hard and fast workout called “The Bear Complex“. The workout was originally shared by none other than the ah-mazing Jen Sinkler (who blogs over at thrive with Jen Sinkler).

If you are new to working out or not really sure what a complex is Jen explains all the different styles of training in this article published over on Girl’s Gone Strong – an awesome read by the way, you should totally check it out) but, here’s what she had to say about what a complex is and how it works (you can click here to head on over and read the full article if you like) –

“In a complex, the same implement is used throughout the workout, and all reps of one exercise are to be completed before moving on to the next exercise. Oftentimes, you will complete the entire complex without putting the implement down, unless you need to rest.

Example: Using the same barbell, you might do 10 reps of conventional deadlift, 10 reps of bent-over row, 10 reps of push press, and then 10 back squats, and then repeat that for three rounds, resting for exactly how long it took you to complete the complex in between rounds.”

Today’s challenge is a full body workout which incorporates some of the major, powerhouse muscle groups – think glutes, hamstrings, quads, shoulders, back and core so you’re heart rate will be sky high baby!

I’m talking serious bang for your workout buck here people! ♥♥♥

All you need for today’s workout is your fine self a humble barbel. If you are new to working out you could always ditch the barbell and simply grab a broom then, take your time, focus, concentrate and breathe through each and every exercise. Really work on contracting each and every muscle group as you move through the exercises and even with no weight on the bar/broom you will still have yourself a killer workout! ← yes really!

So, here’s what we are going to do –

Perform the following, five-exercise series and repeat for your choice of reps. Jen suggests either five sets of five reps, or five sets of seven reps but even 3 full reps is a serious workout so just listen to you body, but don’t be afraid to challenge yourself ok?!

“Bear” (ha ha) in mind that each “rep” actually consists of five individual movements/exercises : a power clean (or hang clean), front squat, push press (bringing the bar down behind your neck onto your shoulders), a back squat, and another push press (bring this one down in front so you can begin your next “rep” with another clean).

Here is a video demo that Jen made to go along with “The bear complex” make sure you watch it before you get started so you see exactly what it is you’re in for.

Sound good?

Ok good –

So, now we are all caught up and know what the plan is whose ready to bring it?

5 exercises/reps

3-7 rounds/sets total (← your call)

Rest between rounds/sets as needed.

What do you say, are you in?

Of course you are because you’re all kinds of awesome and always up for the challenge – it’s one of the reasons why I love you 🙂

And, because nothing makes a workout more fun than getting a buddy to join you. Why not grab your BFF or a family member or your fave workmate and have yourselves a little healthy battle while getting your bear on?

Don’t forget to post your results either in the comments below give me a shout on the Facebook page or feel free to tag me (@EmSwanston) on Twitter or on Instagram (@emsswanston) when your done.

Ok enough chit chat here we goooooooo –

“The Bear Complex” – By Jen Sinkler

As always make sure you are nice an warm before you start ay workout – Run on the spot, do jumping jacks, jump rope, dance around your living room, anything to get you warm then it’s time to get serious.

Finish with a nice little cool down and stretch, maybe take a walk or something anything to help bring your heart rate down. Finish with a few of your fave stretches. Please don’t skip the stretch people, its like dessert for the body.

Don’t forget to post your results either in the comments below give me a shout on the Facebook page or feel free to tag me (@EmSwanston) on Twitter or on Instagram (@emsswanston) when your done.

and this is me –

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Question of the day –

In the spirit of fit friday fun, what are you eating, drinking, planning, loving, diggin’,