The Power of the Complex

 

By Carla DiGirolamo MD, CFL 1

 

Dumbbell complexes are a great way to build muscle power, strength, and cardiovascular endurance – not to mention all the bone health benefits of resistance training. This workout also requires just one set of dumbbells and minimal space – so it can be done anywhere, which is perfect for traveling. Lastly, adding an every-minute-on-the-minute time domain creates intensity by stimulating the cardiovascular system.

 

Warm-Up

 

TABATA – 20 seconds of work/10 seconds of rest for a total of 12 rounds (6 minutes). Ex- 20 seconds of up downs/10 seconds of rest. Then 20 seconds of push-ups and 10 seconds or rest. Continue until you have done each of the three movements in sequence 4 times.

• Up Downs
• Push Ups
• Air Squats

 

Movement Practice

 

Watch the videos carefully and practice each movement. Select a set of dumbbells that allows you to do the entire complex in 20-30 seconds. Check out the Hang Power Clean Progression video to help set the stage for great mechanics for this movement. This video demo uses a barbell, however, you can do the same sequence with dumbbells. Do one or two trial runs of the complex to ensure you are selecting an appropriate weight.

 

Workout

 

EMOM 20 minutes – Do the following complex of movements each minute on the minute for 20 minutes.

•  1 Dumbbell Deadlift
•  1 Dumbbell Hang Power Clean
•  1 Dumbbell Push Press
•  3 Dumbbell Front Squats

 

Cool-Down

 

15-minute lower back care