Posted on August 30, 2017 by Jenny Cromack
Last week Kate wrote a Wednesday workout which was a barbell complex workout. This week I am going stay on a similar theme but tweak it slightly. Barbells are great, possibly the piece of equipment I use most for my personal training clients. However, barbells can sometime seem a bit scary, heavy, one-dimensional, boring and bilateral.
A dumbbell workout, or in this instance a number of dumbbell complex workouts, can be a more attainable option. Let’s get the science out the way first, dumbbells provide more instability which in turn requires the body to have to stabilise more. With a barbell bilateral (especially upper-body) exercises have to be used, with dumbbells it is easy to train uni-laterally (one limb at a time). This will place more of an emphasis on the trunk muscles, as well as making a simple push or pull exercise more challenging.
The Dumbbell Complex Workouts…
I am going to state 4 dumbbell complex workouts…the difference between a complex and a circuit is a complex is to be completed with no rest and without putting the dumbbell down until the end.
Pick any 3 out of the 4 complex’s, complete each complex 3 times with 2 minutes rest between every set, then move onto the next complex. It will result in 9 separate bouts of exercise, its going to fill up your body with lactic acid so be warned for that jelly feeling throughout. 8 reps per exercise, yes that does mean 8 each arm/leg!!
DB Goblet Squat
DB Push Press
DB Walking Lunge
DB SL RDL
DB Front Squat
DB SA Bent-Over Row
DB Reverse Lunge
DB SA Snatch
DB Jump Squat
DB SA Bench Press
DB SA Split Jerk
DB Bent over Row
DB Goblet Walking Lunge
DB Military Press
DB Isometric Goblet Squat (30s)
DB Alt. Hammer Bicep Curl
No more complex’s next week I promise…………….