60 minutes of short complexes in this dumbbell full body workout to work every muscle group in the body, combined with cardio to elevate the heart rate! Strength combined with cardio!
You are going to love this one!!
Each complex is a total of 2 minutes 30 so time will fly by!
After each complex, there is 45 seconds rest to grab a drink and to look at previews of the complex up next! There are only 2 exercises within each complex so simple to follow along and go at your own pace!
Some of the complexes involve 1 or 2 dumbbells. Most of the complexes involve exercises to be performed for 10 reps each, however afew are for 5 or 20 reps so just watch out for this!
All you will need for this workout is a pair of dumbbells and a mat! The dumbbells I am using are 10kg each. Optional is a chair and/or glute band for hip thrusts! If prefer not to use a chair, bridges can be performed on the mat! If you have a heavier dumbbell handy this is perfect for the hip trusts!
SNATCH x 10
SHOULDER PRESS x 5
SNATCH x 10
SHOULDER PRESS x 5
HIP THRUST x 10
PULSES x 10
SWING TO SQUAT x 10
SUMO 1/2 REPS x 10
DOUBLE CLEAN THRUSTER x 5
ALTERNATING LUNGES x 10
LUNGE x 10
CURL TO PRESS x 5
LUNGE x 10
CURL TO PRESS x 5
SQUAT TO PRESS x 10
STAGGERED RDL x 10
SQUAT TO PRESS x 10
STAGGERED RDL x 10
PUSH PRESS x 10
CALF RAISES x 20
DB BURPEES x 10
UNEVEN SQUATS x 10
DB BURPEES x 10
UNEVEN SQUATS x 10
DEEP PUSH UPS x 10
1 1/2 SUMO SQUATS x 10
DEEP PUSH UPS x 10
1 1/2 SUMO SQUATS x 10
TRICEP PRESS x 10
FLYES x 10
CHEST PRESS x 10
DIAMOND PRESS x 10
FOOT REACH CRUNCH x 10
LEG LOWER x 10
SIT UP x 10
RUSSIAN TWIST x 10 each side
Finisher: 1 minute
SQUAT TO PRESS x 5
RDL x 5
During the kneeling curl to press, aim to curl the dumbbell up AND down! So after the press, slowly lower the dumbbell is if it is the second portion of the curl by keeping elbows close to body!
You can let me know how heavy those dumbbells felt during the chest press 😬
Complexes really add the extra sense that this is your own workout, pace and flow... I absolutely loved this workout so much and I am confident you all will love it too!!!!
Have fun with this and smile... your doing amazing!!!
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Caroline Girvan
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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
