part 1: dumbbell complex

A dumbbell complex is a great way to combine both cardio and strength or a quick and effective workout. In a dumbbell complex we will be stringing together 4-6 exercises and performing them back to back, without putting our dumbbells down or switching them out. Because of this, you will want to select your weight to match the exercise in the complex that needs the LIGHTEST weight-and use that weight throughout the complex.

HOW TO:
set your timer for 10 minutes:
complete as many rounds as possible.
start with 1 rep of each movement.
add 1 rep to each movement every time you start a new round.
If you need to take rest, rest between rounds.

DUMBBELL THRUSTER
REVERSE LUNGE
CURLS
RENEGADE ROW
WIDE LEG MOUNTAIN CLIMBERS

EXAMPLE:
Round 1:
You will do-1 thruster, 1 reverse lunge on each side, 1 curl, 1 renegade row on each side, 1 wide leg mountain climber.
Round 2:
You will do-2 thrusters, 2 reverse lunges on each side, 2 curls, 2 renegade rows on each side, 2 wide leg mountain climbers,
Etc, etc