Short and efficient full body dumbbell or barbell complex workout! 4 compound movements, allowing you to hit more muscles in a short period of time!
This full body workout can be performed with dumbbells or barbell!
The barbell I am using for this workout is 25kg (if I was using dumbbells, I would use 10kg x 2) however you can lift heavier or go even lighter depending on if you are wanting more cardio orientated or strength. But bear in mind, this will test your grip and forearm strength too!
If you are unsure about weight, I’d suggest the lighter option.
Simply follow along! The complex will be clearly shown on screen throughout.
Please ensure you warm up thoroughly before beginning, go at your own pace that is challenging for you and treat each movement individually within the complex. Please don’t rush into the next movement, smooth transition and full range of motion.
First complex 4 minutes, 4 reps per exercise!
* SQUAT TO PRESS
* ALT REAR LUNGES
* BENT OVER ROW
* ROMANIAN DEADLIFTS
Rest 30
Timer 30/15
* SQUAT TO PRESS
* ALT REAR LUNGES
* BENT OVER ROW
* ROMANIAN DEADLIFTS
Rest 45
Final complex 2 mins x 1 rep each!
* SQUAT TO PRESS
* ALT REAR LUNGES
* BENT OVER ROW
* ROMANIAN DEADLIFTS
This workout will test your endurance, mobility, co-ordination, overall strength and athleticism plus burn a lot of energy with the cardio!!
This is a perfect short workout to do even as a benchmark routine to come back to even once a month to see how you progress!
I hope you all enjoy this workout… short but intense!!
Cx
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Extras:
▶ My NEW 20 Min Arms & Shoulders Workout: https://youtu.be/ME0cj3FTbms
▶ My NEW 10 Min Dumbbell Maker Workout: https://youtu.be/ME0cj3FTbms
Equipment I use in my workouts:
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Caroline Girvan
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
