Shoulders, back, arms, abs, quads, hamstrings and glutes all involved in one of my favourite training methods; complexes!!! Short duration of 3 minutes combining resistance training and definitely a cardio aspect in this full body workout with dumbbells!
Each complex is 3 minutes duration with 30 seconds rest in between!
Within each complex, there is 2 exercises however the reps per exercise will vary between 5, 10 and 20 reps!
For this intense full body session you will need a pair of dumbbells, a chair for Bulgarian lunges and your mat! The dumbbells I am using for your reference are 10kg each!
MAKER x5
SQUATS x10
ALL SAME SIDE
BULGARIAN LUNGES x10
STAGGERED SQUAT x10
ALL OPPOSITE SIDE
BULGARIAN LUNGES x10
STAGGERED SQUAT x10
ALL SAME SIDE
SINGLE ARM PRESS x10
LUNGE x10
ALL OPPOSITE SIDE
SINGLE ARM PRESS x10
LUNGE x10
TOE REACH TO LEG LOWER x10
DOUBLE DEADBUG x10
DUMBBELL BURPEES x5
RDL x10
FLYES x10
CHEST PRESS x10
BENT OVER ROW x10
SQUAT TO PRESS x10
Through the complexes you can hold the dumbbells in a position that is most comfortable for you so for example during the Bulgarian lunges you may prefer the dumbbell in the rack position high or low by your side!
During the complexes, you are trying to not set the dumbbells down, however this doesn’t mean you can’t! Holding the dumbbells can be very demanding on the grip and forearms! If you do need to drop weights, simply place on floor for a short period and resume when ready!
This workout consists of many of my favourite resistance exercises and I am sure you will love it!
I hope you feel so proud during this workout and finishing it as it is very demanding!!
I’ll see you next for EMOM… it will be a celebration of everything we have accomplished during these 10 weeks!
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Caroline Girvan
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Northern Ireland
BT38 8WB
Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
