Complexes…. I love these!! It truly becomes your own workout! Go at a pace that suits you as we work through exercises to target the entire body!
This will challenge you in many ways! Your ability to control the dumbbells, maintaining correct form, awareness when to pause and not to mention grip strength!
3 minute per complex with 30 seconds rest after each completed complex!
For this full body workout you will need a pair of dumbbells and your mat!
The dumbbells I am using for your reference are 10kg each!
Some of the complexes involve x10 rep exercises, whilst others involve x5 rep exercises!
Focus on how you perform each movement. Try to pace yourself as 3 minutes can be taxing to hold the dumbbells. I would also suggest to hold the dumbbells where is comfortable during squats and lunges such as low by the sides or high held position!
The finisher is the final complex! Solely Makers! Detailed below!
X10
SQUAT
RDL
ROW
PRESS
X10
LUNGE
LUNGE (switch)
RENEGADE ROW
X5
PUSH UPS
PLANK TO DEADLIFT
SUITCASE SQUATS
X10
TOE REACH
LEG LOWER
TOE REACH TO HOLLOW
X10
STAGGERED SQUAT
REAR STEP LUNGE
ARNOLD
X10 (switch)
STAGGERED SQUAT
REAR STEP LUNGE
ARNOLD
X5
UNEVEN PUSH UP
SQUAT
SNATCH
X5
UNEVEN PUSH UP
SQUAT
SNATCH
MAKER! *
• X1 push up
• X1 per side Renegade Row
• X1 curl
• X1 stand to press
I don’t doubt you will smash this session!
Have fun, embrace the challenge!!
And well done!
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.
