Marvel movie megastar Hugh Jackman is renowned for getting jacked. Yet his approach to fitness has had to adapt as he’s aged and one of the people the 56-year-old credits most for keeping him in superhero shape is strength coach Beth Lewis.
Last summer the trainer revealed how she worked with the Wolverine actor in the runup to Deadpool 3. “Not only did Hugh get jacked, he also got super strong, stayed healthy for performance, and achieved a VO2 max of 59 mL/min/kg,” Lewis wrote on social media.
The way she trained Jackman won’t be right for most people, but she recently shared a type of workout that almost anyone could benefit from.
“I love a complex,” she wrote on Instagram. “For higher training ages, they are great for building work capacity and for friends new to the resistance training game, they are a great way to build an aerobic foundation, strength endurance and put on a little muscle on.”
A complex involves performing exercises back-to-back without rest, providing a combined test of strength and stamina. Often, a complex uses one piece of equipment, like a dumbbell or a barbell throughout, only putting it down once you’ve completed a full circuit.
However, Lewis has used this protocol with a mixture of bodyweight and dumbbell exercises. Helpfully, she has also shared three versions of a four-move circuit ranging from entry-level to advanced.
Below I have outlined how to complete each version of Lewis’ complex workout, along with a summary of her tips on how to progress to the next level.
How to do this workout
Lewis recommends completing 4-8 reps of each movement, then resting for 60-90 seconds between rounds. I suggest aiming to complete three rounds of the complex, starting with Lewis’ first option.
To make each complex harder, Lewis suggests adding volume with extra reps or rounds, adding load with heavier weights or reducing rest time between rounds.
“Always start low and add,” she notes. Here’s how each workout breaks down.
Beginner workout
1A. Incline three-point plank into lunge
- Place your hands on the seat of a sturdy chair or other suitable platform, with your arms extended, hands directly under your shoulders and your body in a straight line from head to heels.
- Lift one hand to your armpit, keeping the rest of your body still.
- Return your hand to the platform then step one foot forward level with your hands.
- Step your foot back, then repeat this process on the other side to complete one rep.
1B. Bodyweight box squat
- Face away from the seat of a sturdy chair or other suitable platform of a similar height.
- Keeping your torso upright, push your hips back and bend your knees to lower, making sure your knees don’t cave in as you move.
- Descend until your butt gently taps the seat, then drive through your heels and extend your legs to stand.
1C. Biceps curl into overhead press
- Hold a pair of dumbbells by your thighs with your palms facing forward.
- Bend your elbows to lift the weights to shoulder height, then press them overhead.
- Finish the movement with your biceps close to your ears.
- Reverse the movement to the start to complete one rep.
1D. Assisted split squat
- Stand side-on to a sturdy chair or other suitable platform of a similar height in a split stance, with one foot in front of you and the other behind you.
- Bend both knees to lower until your back knee to gently tap the floor.
- Extend your legs to return to the start.
- Complete all reps on one side, then switch legs.
Intermediate workout
1A. Renegade row into Spiderman lunge
- Assume a high plank position holding dumbbells, with your arms extended, hands directly under your shoulders and your body in a straight line from head to heels.
- Lift the dumbbell in your right hand to your ribs, keeping the rest of your body still.
- Lower the dumbbell under control, then step your right foot outside of your right hand.
- Return to the start then repeat on your left side to complete one rep.
1B. Dumbbell box squat
- Face away from the seat of a sturdy chair or other suitable platform of a similar height, holding dumbbells by your shoulders with palms facing and elbows facing forward.
- Keeping your torso upright, push your hips back and bend your knees to lower, making sure your knees don’t cave in as you move.
- Descend until your butt gently taps the seat, then drive through your heels and extend your legs to stand.
1C. Overhead press
- Stand with your feet hip-width apart holding dumbbells by your shoulders with palms facing and elbows facing forward.
- Extend your arms to press the weights overhead, finishing the rep with your biceps close to your ears.
- Lower the weights under control.
1D. Reverse lunge into hammer curl
- Stand with your feet hip-width apart holding dumbbells by your sides, palms facing.
- Step back and bend both knees to lower until your back knee almost touches the floor, then bend your elbows to lift the weights to your shoulders.
- Reverse the movements to return to the start.
- Repeat on the other side to complete one rep.
Advanced workout
1A. Push-up into renegade row into deep lunge
- Assume a high plank position holding dumbbells, with your arms extended, hands directly under your shoulders and your body in a straight line from head to heels.
- Keeping your body in a straight line, bend your elbows to lower until your chest is just above the floor, then extend your arms to return to the start.
- Lift the dumbbell in your right hand to your ribs, keeping the rest of your body still.
- Lower the dumbbell under control, then step your right foot outside of your right hand.
- Return to the start then repeat on your left side to complete one rep.
1B. Thruster
- Stand with your feet hip-width apart, holding dumbbells by your shoulders with palms facing and elbows facing forward.
- Keeping your torso upright, push your hips back and bend your knees to lower, making sure your knees don’t cave in as you move.
- Descend until your thighs are parallel with the floor, then drive through your heels and extend your legs to stand.
- Use the upward momentum to help press the weights overhead, finishing the rep with your biceps close to your ears.
- Lower the weights to your shoulders under control.
1C. Reverse lunge into hammer curl
- Stand with your feet hip-width apart holding dumbbells by your sides, palms facing.
- Step back and bend both knees to lower until your back knee almost touches the floor, then bend your elbows to lift the weights to your shoulders.
- Reverse the movements to return to the start.
- Repeat on the other side to complete one rep.
1D. Weighted jump squat
- Stand with your feet hip-width apart holding one end of a dumbbell in both hands.
- Keep your arms straight and knees wide apart as you push your hips back and bend your knees to lower into a quarter squat.
- Now drive up powerfully jump straight up.
- Land softly with bent knees and continue into the next rep.
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