playit training complexes

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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 withtraining 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 ComplexProgram 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


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Copyrighted by PlayIt Fitness visit us at www.playitfitness.com 2

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 aninfomercial because thats literally impossible. Well its not. But its definitely going toinvolve 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 timeefficiently 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. Thatsworking 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. BasicallyTraining 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 5 repetitions

B. Dumbbell Front Squat 5 repetitionsC. Dumbbell Shoulder Press 5 repetitions

D. Dumbbell Bent-over Row 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 traditionand have produced world-class Olympic athletes. Istvan Javorek the former head coach

of the Clujana Sports Association in Cluj (Kolozsvar, Klausenburg) Romania is creditedas 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 coordinationwith 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 toutilizing 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 neverachieve 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 isolationexercises. Time is the most under-valued commodity in the gym. Training

complexes combine multiple exercises within a given complex. You will never beable to use the excuse of not having enough time again.

!The high intensity and metabolic cost of complexes equates to a large number ofcalories being burned during and after training. This simply means you have amuch 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. Thegreater coordination and control we have over our bodies the better..

! Greater versatility. Training complexes can be formatted to achieve specificoutcomes. Whether your goal is strength, hypertrophy, fat loss, or energy systemdevelopment 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 ofdumbbells and you can get in a world-class workout. No need for an expensivegym 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 itsname implies it involves doing intervals. The intervals vary and range from brief periodsof 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 ofperforming 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 zonesplastered 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. Scientistsdemonstrated 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 tostart 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 timeand 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 caloriesthan 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 aboutaerobic 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 ofburning up calories when you are resting or going about daily activities.

! It is very time efficient. Along with training complexes it can provide aphenomenal 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 canget 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 muscleloss. In fact it can almost be anabolic in nature. Long, slow cardio tends to becatabolic.

Overall Training Complexes and High Intensity Interval Training offer a proven timeefficient 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 toachieve 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. Thisis 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 andunique 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 whatcomplexes and cardio techniques are used in this program:

***The Training Complex Program***------------------------------------------------------------------------------------------------------------

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 pushingmovement. 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 comfortablyperform 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 complexesare structured as follows:

Complex A:DB Hang Clean

DB Push PressDB Front Squat

DB Row

Complex B:DB Pushup

DB Row from pushup positionDB Overhead Squat

DB Overhead Triceps Extension

Complex C:

DB Hang SnatchDB Overhead LungeDB Stiff Leg Deadlifts

DB Straight Arm Bent Over Row

(HIIT) CardioYou read about HIIT earlier. You will now learn where to implement these intervals intoyour 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 areas follows:

Very High Intensity Interval: To be performed on Day One1-minute warm-up at comfortable pace1-minute interval at challenging pace

15 seconds work interval at the highest level you can perform45 seconds rest interval at a level that allows you to recover from work period

Repeat work/rest 10 timesCool down for 2 minutes at easy pace

Moderately High Intensity Interval: To be performed on Day Three1-minute warm-up at comfortable pace1-minute interval at challenging pace25 seconds work interval at the highest level you can perform

35 seconds rest interval at a level that allows you to recover from work periodRepeat work/rest 10 times

Cool down for 2 minutes at easy pace


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High Intensity Interval: To be performed on Day Five1-minute warm-up at comfortable pace

1-minute interval at challenging pace20 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 timesCool 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 schemeto 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 90seconds 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 60seconds between cycles of complexes.

High Intensity Interval Training (HIIT)


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Day Six:REST

Day Seven:REST

BlocksThis is a 6-week program broken up into three 2-week blocks. Each block is designed toprepare 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 inintensity and metabolic disturbance (extreme calorie burning) by rearranging the

sequence that you perform each exercise within a complex. Weeks five and six furtherincrease 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 trainingprogram 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 thestructure of the three 2 week blocks:

Block 1:In week one and two you will perform the prescribed repetitions for each exercisecompletely 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 setsDB Hang Clean x4 consecutive repetitionsDB Push Press x4 consecutive repetitions

DB Front Squats x4 consecutive repetitionsDB Bent Over Rows x4 consecutive repetitions

Rest

Day Three: 4 setsDB Pushup x10 consecutive repetitionsDB Row from pushup position x10 consecutive repetitions

DB Overhead Squat x10 consecutive repetitions

DB Overhead Triceps Extensions x10 consecutive repetitionsRest

Day Five: 5 setsDB Hang Snatch x8 consecutive repetitionsDB Overhead Lunge x8 consecutive repetitions

DB Stiff Leg Deadlights x8 consecutive repetitionsDB Straight Arm Row x8 consecutive repetitions


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Rest

Week Two:

Day One: 6 setsDB Hang Clean x3 consecutive repetitionsDB Push Press x3 consecutive repetitions

DB Front Squat x3 consecutive repetitionsDB Bent Over Rows x3 consecutive repetitions

Rest

Day Three: 4 setsDB Pushup x10 consecutive repetitionsDB Row from pushup position x10 consecutive repetitions

DB Overhead Squat x10 consecutive repetitions

DB Overhead Triceps Extensions x10 consecutive repetitionsRest

Day Five: 6 setsDB Hang Snatch x6 consecutive repetitions

DB Overhead Lunge x6 consecutive repetitionsDB Stiff Leg Deadlights x6 consecutive repetitions

DB Straight Arm Row x6 consecutive repetitionsRest

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 ofrepetitions per each exercise. It will be performed as follows:

Week ThreeDay One: 5 setsDB Hang Clean x1 repetitionDB Push Press x1 repetition

DB Front Squat x1 repetition

DB Bent Over Row x1 repetition4 reps per set

Day Three: 4 setsDB Pushup x1 repetitionDB Row from pushup position x1 repetition

DB Overhead Squat x1 repetitionDB Overhead Triceps Extensions x1 repetition


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10 reps per set

Day Five: 5 setsDB Hang Snatch x1 repetition

DB Overhead Lunge x1 repetition

DB Stiff Leg Deadliftsx1 repetitionDB Straight Arm Row x1 repetition8 reps per set

Week FourDay One: 6 setsDB Hang Clean x1 repetitionDB Push Press x1 repetition

DB Front Squat x1 repetitionDB Bent Over Row x1 repetition

3 reps per set

Day Three: 4 setsDB Pushup x1 repetitionDB Row from pushup position x1 repetition

DB Overhead Squat x1 repetitionDB Overhead Triceps Extensions x1 repetition

10 reps per set

Day Five: 6 setsDB Hang Snatch x1 repetition

DB Overhead Lunge x1 repetitionDB Stiff Leg Deadliftsx1 repetition

DB Straight Arm Row x1 repetition6 reps per set

Block 3:In weeks five and six you will again perform one repetition of the first exercise thenproceed 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. Itwill be performed as follows:

Week Five

Day One: 5 setsDB Hang Snatch x1 repetition

DB Overhead Lunge x1 repetitionDB Stiff Leg Deadlifts x1repetition

DB Straight Arm Row x1 repetition


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4 reps per set

Day Three: 4 setsDB Pushup x1 repetition

DB Row from pushup position x1 repetitionDB Overhead Squat x1 repetitionDB Overhead Triceps Extensions x1 repetition

10 reps per set

Day Five: 5 setsDB Hang Clean x1 repetition

DB Push Press x1 repetitionDB Front Squat x1 repetition


Week SixDay One: 6 setsDB Hang Snatch x1 repetition

DB Overhead Lunge x1 repetitionDB Stiff Leg Deadliftsx1 repetition

DB Straight Arm Row x1 repetition3 reps per set

Day Three: 4 setsDB Pushup x1 repetition

DB Row from pushup position x1 repetitionDB Overhead Squat x1 repetition

DB Overhead Triceps Extensions x1 repetition10 reps per set

Day Five: 6 setsDB Hang Clean x1 repetition

DB Push Press x1 repetitionDB Front Squat x1 repetition


The Nuts and Bolts


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Now that you have seen the layout, lets get into the specifics of the workout. You willbe 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! Thecomplex 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 isheavy. You are training for strength.

On Day Three, the work time is long and the rest time is short because the weightis light. You are training for an intense calorie burn.

On Day Five of the week, the work time is moderate and the rest is relativelyshort. 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 towhat you are exposing it to.


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Exercise Descriptions

Complex A

A1) DB Hang CleanA2) DB Push Press

A3) DB Front SquatA4) 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 backLower the dumbbells until it is at the top of the knees, keep the arms straightShoulders should be in front of the dumbbellsForcefully extend the ankle, knee and hip (jumping motion) and shrug the shouldersKeep 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 positionB3) 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 armsB2) 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 bothfeet

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 LungeC3) 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 positionC4) 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 effectivetraining 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 efficientway 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.comor audiosinterviews 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 supervisedprograms for clients ranging from former highly competitive athletes to previously

sedentary individuals who require quick fat loss results with his in home fitness companyRight at Home Fitness.

John Eckerman BS; NSCA CPT is a contributor to PlayIt Fitness as well as certifiedpersonal 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, awebsite 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 hasover 10 years experience in the health and fitness industry working as a Performance

Specialist, Personal Trainer and Consultant. Sean has worked extensively in bothAustralia and the United States.

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