A full body workout to work all of those major muscle groups using dumbbells for resistance and a format combining timed sets and complexes!

All you will need for this full body workout is a pair of dumbbells! The dumbbells I am using for your reference are 10kg each!

The timer will be on for the individual sets 40 seconds of work, with 20 se seconds rest!

Once we hit the staple complex, this will be for a total of 1 minute each time it occurs!

Simply follow along!

It is always important to go at your own pace. This is YOUR workout! Depending on the weights you are using, you may prefer to drop to 1 dumbbell if I’m using 2 or the opposite… I might use only 1 of my dumbbells for an exercise yet you could feel you prefer to use 2!

During the staple complex, when moving from one exercise to the next during the flow, please ensure you take it slow and control the dumbbell at all times!

SQUAT
1 1/2 REP SQUATS

1 MINUTE STAPLE COMPLEX!

SHOULDER PRESS
PUSH PRESS

1 MINUTE STAPLE COMPLEX!

LUNGE (one side)
SWITCH SIDE!

1 MINUTE STAPLE COMPLEX!

BENT OVER ROW
SUPINE ROW

1 MINUTE STAPLE COMPLEX!

RDL
1/2 REP RDL

1 MINUTE STAPLE COMPLEX!

PUSH UPS (on dumbbells optional)
1 1/2 REP PUSH UPS

1 MINUTE STAPLE COMPLEX!

FINISHER!

COMPLEX x5 REPS PER EXERCISE!

SQUAT!
PRESS!
REAR STEP LUNGE!
SWITCH SIDE!
ROW!
RDL!

I know so many of you love complexes as much as I do!! And combining with compound movements inbetween was challenging!! But have fun with this workout! I always treat every resistance workout as a practise session! I am always thinking during the exercise if I can improve that bit more.. knee alignment, chest open more, core braces tighter, hips sitting back more!

I hope you have a fantastic workout!!

Cx

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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

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