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Originally Posted by hrdgain81
or should I run this say 3 weeks on, 2 weeks DC training, or something similar?
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I'm a little confused about what you mean here. mostly the changing to DC.
Complexes is straight up cardio with weights and can/ should be used along with a regular workout routine. If you just do complexes with out a normal workout routine you will lose some strength. I would do complexes every other cardio workout. Same thing with the Burpee's we talked about, (bar with weight on floor, grab it like a push up position, do a push up, hop feet in, deadlift weight up, hang clean up, back down, repeat).