The Power of the Complex
Aug 18, 2024
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.
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.
Cool-Down
15-minute lower back care
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