BB/DB Complexes
A complex is a sequence of exercises performed back-to-back using a single piece of equipment, in a single area, with no rest between exercises, no changing weights, and no letting go of the equipment
Dumbbell complex Workouts
Full Body Crusher
Try this full body crusher! It engages your posterior chain while cleaning the weight off the ground, it demands good core stability and strength to move the dumbbell from one side to the other and your shoulders are engaged in the overhead pressing movement. All you need to perform this absolute beauty is a single dumbbell and loads of will power!!!
4 x 5 Complex
In this complex, we move from one exercise to another without leaving the weights (that’s the basic rule of complex) in the following sequence:
1 - 5 x Clean to Push Press
2 - 5 x Sumo deadlift
3 - 5 x racked lunges (each leg)
4 - 5 x renegade rows (no pushups)
Perform 5 rounds with 90 seconds rest between rounds. Believe me you will sweat like a melting ice and the heart rate will be elevated touching the skies. Let’s FREEEK OUT!!
The Burpee to Overhead Press Complex
This is one of the most effective conditioning exercise: it engages most of the muscles and gets your heart reate elevated. Start by going into a burpee position, then on the way up while having the core engaged, sweep the dumbbells from the gorund to an overhead shoulder press position. Perform 3-4 sets of 10-12 reps. You would be huffing and puffing in no time. LET'S FREEEK IT!!
The 4 in 1 Dumbbell Complex
In this dumbbell complex you can see me doing 4 movements back to back without rest and without leaving the weights. The same can be performed using a barbell. In this complex, the flow of the movements is:
1- 6 reps of shoulder press
2- 6 reps of squats
3- 6 reps of bent over rows
4- 6 reps of Romanian Deadlifts
Perform 4-5 sets with 60-90 seconds of rest between sets. LET'S FREEEK IT!!
Single Arm Complex
This is a single arm complex workout where I am following this sequence:
1- Clean & Snatch
2- Clean & Press
3- Single leg reverse lunge
4- Single arm dumbbell rows
5- DB swing
Perform 6 reps each back to back wihtout rest and without leaving the weight. Repeat 3 - 4 times with 60-90 sec rest between rounds. Repeat with the other arm. LET'S FREEEK IT!!