Dumbbell complex workouts are a great way to improve strength and conditioning. They’re ideal if you (1) don’t have a lot of time, (2) want to fit in an intense workout, or (3) only have access to a limited amount of equipment and space. Dumbbell complex workouts are performed like a traditional strength circuit, however, the transition between movements is much quicker. There is no rest between exercises, but you should include a short break (60-90 seconds) after each round is complete.
The fitness center at our resort in Mexico was rather small and outdated. There wasn’t much equipment available to use and it got busy in the morning, making it feel cramped with only a handful of people there. Matt came up with this dumbbell complex workout for us to do and I loved it so much I had to share with you guys. Be warned: it is MUCH harder than it looks! All you need is a small amount of space and a pair of dumbbells. I used 15# DBs for this, but use whatever weight you feel is challenging yet safe. Remember, this workout moves fast so don’t be overzealous with your weight!
For this workout, perform 8-10 reps of each exercise in order (1-5). Do not rest until you have completed all five exercises. Take 60 seconds to recover before starting the circuit over again. Complete up to 6 rounds. The workout should take no more than 20 minutes.
I’ve included a short video of me performing each exercise in case you wanted a visual refernce. I’ve also included a written description of the movements below. If you follow me on Instagram, then you may have seen my video blooper when Madison decided to crash the scene. This happened several times so this video was the best of the bunch. Keep in mind: the video only shows each exercise once, but for the actual workout you will complete 8-10 reps of every movement before moving to the next. For example, you would do 8 renegade rows to push ups and then 8 squat thrusters.
Renegade row to push up: In a plank position with your hands on dumbbells (instead of the floor) perform a low row on each side. After completing a right and left row, perform a push up with your hands still on the dumbbells. This equals one rep. Be sure to keep your core tight and avoid rotating your hips. Try to keep the movement just in your arms.
Squat thrusters: Holding a dumbbell in each of your hands, bring the weights down to the ground and then jump back into a plank. Quickly jump back up to the top and stand up (still holding the dumbbells). You’re essentially performing a burpee holding dumbbells.
Squat to dumbbell curl to overhead press: Stand with feet at shoulder-width apart. Squat down and tap the dumbbells on the floor. Stand back up and curl the dumbbells up and press over your head. Slowly lower back down and repeat.
Bent over rows: Stand in a slight squat with your back flat and the dumbbells at your sides or slightly in front of your body. Perform a low row with both arms, pulling your shoulder blades together. Be sure to keep your shoulders from creeping up towards your ears.
Romanian dead lifts: With your knees slightly bent and your feet close together, lower the dumbbells down in front of your legs. Be sure to keep them close to your body. Reach slightly below your knee and use your hips and glutes to pull yourself back up. Bring your hips forward at the end.
Please let me know if you have any questions!