There’s a new style of training getting attention in the fitness world. It’s called DCT training — or Density Complex Training. Let me explain how it works and why I’ve started incorporating this style of exercise 4 day a week.
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DCT training allows us to take a series of exercises, usually 5, and repeat them as many times as possible over a period of time, usually 10-12 minutes. It was designed to build lean muscle and burn maximum fat, while toning the entire body.
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I started using this style of training in January when I committed to a 9-week program. I have seen dramatic results in muscle definition, especially in my arms, legs, and abs. I am burning the same amount of calories in a 12-minute block as I used to in 20-25 minutes. I love switching my workout routine every 30-60 days so my results don’t plateau. This style of training will definitely give you a great burn while carving out lean muscle definition simultaneously.
Watch the video to see these 5 exercises demonstrated. You will perform 10 reps of each move, and repeat the 5 exercises in a row, as many times as possible over a 12 minute block. The 5 exercises include a plyometric move (jumping), a leg move, a push move, a pull move, and an abdominal move. The goal is to get stronger and faster each time you do the workout. Get your phone and set the timer for 12 minutes and record how many rounds you get in. Try it again in 2 days and see if you improve. Here’s your warning, your heart rate will spike.
5 DCT Moves
- Jump squat
- Dead Lift
- Shoulder Press
- Winged back row
- Alternating standing oblique crunch
