The 20-Minute Dumbbell Circuit by Betina Gozo You Need to Try

Whether you know it or not, you’ve likely done a dumbbell complex workout or at least a few sets of dumbbell complex exercises in a workout before. A complex simply means you complete two or more exercises with the weight in a row, without resting in between and without putting the weight down. 

When Betina Gozo created the Complex Fit workout for the SweatWorking app, she knew what she was doing. And she knew you could take on a bigger challenge than just a two-move complex. That’s why she created this five-exercise circuit for you to take on wherever you can get your hands on a set of dumbbells.

For a quick, down-and-dirty sweat, grab a set of medium dumbbells and tackle these five movements without resting and without setting your dumbbells down during the round. Betina recommends resting for two minutes in between rounds. You pick your challenge level based on how you’re feeling. After your rest, repeat the circuit four more times for a total body workout in 20 minutes or less.

Here’s your dumbbell complex circuit:

You’ll need a set of medium dumbbells for each exercise below. Go through the set of movements, rest for two minutes, then repeat for a total of 5 rounds.

  • Dumbbell Plank Rows (8 reps, alt. sides)
  • Tricep Push Ups (4 reps)
  • Squat to Overhead Press (4 reps)
  • Reverse Lunges (8 reps, alt. sides)
  • 1/4 Jumps (4 reps)

Rest (2 mins) then repeat 5 rounds total

If you like this workout, download the SweatWorking app and get started on your two-week free trial to take on everything else Betina and the other SweatWorking coaches have up their sleeves.

Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.

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About Maggie Umberger

Maggie moved to Chicago from North Carolina in 2014 with a degree in Journalism and Spanish, a 200-hour yoga certification, a group fitness cert and a passion to teach and to sweat. It wasn't until she found aSweatLife that she really started to feel at home. Here, she's incorporated her passion for health and wellness into her career as she helps to build the network of Ambassadors, trainers and fitness enthusiasts that exist within the aSweatLife ecosystem. You can also find her coaching at CrossTown Fitness and teaching yoga classes at Bare Feet Power Yoga, Yoga Six and exhale.