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.