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Man Maker Complex Workout

Good morning! I have a workout to share that I just tested on a personal training client a few minutes ago. It’s a tough one! The cornerstone of the workout features a man maker complex that includes a plank, row, push up, squat and overhead press. After the complex you drive your heart rate up even higher with broad jumps and then bring it back with walking lunges. Five rounds of that and you’ll be toast!

Man Maker Workout (1)

I love this man maker complex because it’s a full body challenge that works the core, upper back, chest, quads, glutes and shoulders. Good stuff!

Since this is something I dreamed up in my head last night when I was programming for my client (seriously), here is a video demo to break it down.

Please note that this can be scaled in several ways.
1) Perform plank rows on knees
2) Perform push ups on knees
3) Step up and back instead of jumping

As far as weight goes, I recommend anywhere from 5-20 pound dumbbells for ladies. Midline for most will be in the 10-15 range. For the walking lunges you can use no weight or hold weight overhead. My client held a 25 pound plate but anything goes here!

Enjoy and let me know if you try it! Have a great day.

{ 20 comments… add one }
  • 1
    Madison January 14, 2014, 8:41 am

    This workout looks awesome! I cannot wait to try it tonight. 🙂

  • 2
    Sara @ LovingOnTheRun January 14, 2014, 8:56 am

    Love this routine! I am trying to work on incorporating more weight training back in my routine so I am always looking for new ways to switch it up.

  • 3
    Kait January 14, 2014, 10:19 am

    Can’t wait to try this out! What are broad jumps though?

  • 5
    Heather Murphy January 14, 2014, 10:43 am

    This is great! Thanks for sharing. 🙂

  • 6
    karla @ finding my fit January 14, 2014, 11:09 am

    The thought of any workout right now makes me queasy–this mornigns WOD was brutal.

    5 RFT: 500m row, 50 air squats, 50 prisoner lunges, 5 pullups. I died .

    But if I ever feel my body again this one looks like a great one to try 😉

    • 7
      Jen January 14, 2014, 11:16 am

      WOW! that is a crazy amount of legs. that’s 250 reps of squats and lunges. you are going to be so sore tomorrow! how long did it take?

  • 8
    allie@sweetpotatobites January 14, 2014, 11:31 am

    We actually did man makers at my crossfit box the other day – it’s a killer workout!

  • 9
    Kim January 14, 2014, 12:08 pm

    This looks awesome!! I’ve done Man Makers before but adding on the other moves will be brutal – love it!!

  • 10
    Alison @ Daily Moves and Grooves January 14, 2014, 3:44 pm

    Manmaker is a great exercise! This workout awesome as all your workouts do. Thanks for sharing it!

  • 11
    Ashley @ Power, Love, and Self-Discipline January 14, 2014, 5:16 pm

    I love manmakers!!! They hit everything!

  • 12
    Angie January 14, 2014, 5:50 pm

    holy moley. that was an AWESOME workout. I definitely underestimated it and totally just got slayed!

  • 13
    Lauren January 15, 2014, 8:35 am

    HOLY….that was sneaky hard. did it this morning and did chest-to-floor burpee broad jumps instead of the regular. Was done within 15 minutes, but it was brutal!

  • 14
    She Rocks Fitness January 15, 2014, 10:05 am

    Oh heck yeah! I am totally going to bookmark this one and try it on myself first and then my Monday class! I think they will love/hate me…Keep ya posted and thanks for sharing! XOXO

  • 15
    meghan @ struggle muffins January 16, 2014, 6:28 pm

    I love the idea of working so many movements into one fluid series – will be trying this tomorrow!

  • 16
    Laurie January 17, 2014, 10:25 am

    Jen, I have a quick question for you.

    I work from home and sometimes have trouble fitting in a strength workout in full (I prefer the one I do, so I don’t need suggestions), but I do have a question. If I split it up throughout the morning (IE do 3 sets of certain exercises (all the reps), do a bit of work for 15 minutes, 3 sets of other exercises , some work, then 3 sets of the rest, or whatever the combination is), is that as effective? I know you will say, “well, some is better than none!” but I am looking most for the opinion on whether it is beneficial in the same way as if they were altogether, from a physiological standpoint. Thanks!

  • 17
    Jennifer January 5, 2015, 8:41 am

    Great workiut…just did it
    Quick question, for the lunges, do you mean 10 total or 10 each leg? Thx!

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