Dumbbell Complex Workout

dumbbellscomplex
Written By Marianne Navada

Inspiration: @benbruontraining and @jessicabiel

Time: 16 minutes

Block 1: Warm-up (40s active 20s rest)

  1. Chair to forward fold

  2. Down dog to dolphin pushups

  3. Plank with alt arm and leg raise

Block 2 (4x). Complete all moves as a flow (2 min 30s) with 60s rest in between sets.

  1. Alt overhead press (10x)

  2. Reverse lunges + dumbbells in bicep curl position (10x)

  3. Lunge + bent over rows (5x) right leg forward

  4. Lunge + bent over rows (5x) left leg forward

  5. Single-leg RDL side a 5x

  6. Single-leg RDL side b 5x

A complex workout is a high-intensity training method where 3–6 resistance exercises are performed back-to-back with a single piece of equipment (barbell, kettlebell, or dumbbell) without resting or letting go of the weight. It combines metabolic conditioning with strength training, typically lasting under 15 minutes to maximize fat loss and muscle building. 

This links to the Instagram post with moves.

Marianne Navada