1 hour full body dumbbell workout Day 19 let's do this!! There is a ‘dumbbell complex’ every 4th exercise that incorporates 4 main compound movements to target slot of muscles at the same time, they are as follows:

HIGH SQUATS
ROMANIAN DEADLIFT
BENT OVER ROW
SHOULDER PRESS

You will need a mat, a wall for wall sits at the beginning and a pair of dumbbells. The dumbbells I am using are 10kg each for your reference.

The timer will be on for 45 seconds of work, 15 seconds rest throughout.

We complete each movement for 2 reps only and transition to the next as smoothly as possible. Once we complete each movement for 2 reps, we repeat until the timer is finished for the 45 seconds!

A Complex is more commonly performed with a barbell however we can perform many of the same movements with a dumbbell! A complex has many benefits including increased strength, muscular endurance, co-ordination but also the benefits of cardio! Your grip and forearm strength is improved also!

Ensure you move at a pace that suits you and the weights you are using.

COMPLEX
WALL SIT (dumbbells)
WALL SIT (single leg)
WALL SIT (single leg)
COMPLEX
SUMO SQUAT
SUMO SQUAT (x 1 dumbbell)
SUMO HALF REP
COMPLEX
DUMBBELL SWING
SWING TO SQUAT
SQUAT TO PRESS
COMPLEX
FWD LEAN 1/2 REP LUNGE
FWD LEAN 1/2 REP LUNGE
ALT FWD LEAN LUNGE
COMPLEX
CLOSE SQUATS
SUITCASE SQUATS
1/2 REP CLOSE SQUATS
COMPLEX
PRESS
SQUAT
SQUAT TO PRESS (Individual movements)
COMPLEX
UPRIGHT ROW
ROMANIAN DEADLIFT
COMBO
COMPLEX
SINGLE ARM PRESS (switch half way)
FRONTAL RAISE
PIKE PUSH UPS
COMPLEX
HOVER SINGLE ARM RENEGADE
HOVER SINGLE ARM RENEGADE
RENEGADE ROWS
COMPLEX
DECLINE PRESS
D' STOP PRESS
PUSH UPS
COMPLEX
KNEELING HAMMER CURL TO PRESS
KNEELING HAMMER CURL TO PRESS
KNEELING TO LOW SQUAT
COMPLEX
DIAMOND PRESS
LYING OVERHEAD TRICEP EXTENSION
TRICEP PUSH UP HOLD approx 5 sec
COMPLEX
PLANK LEANING KNEE TUCK TO HIP OPEN
PLANK LEANING KNEE TUCK TO HIP OPEN
PLANK UP & DOWN
COMPLEX
HOLLOW TO RUSSIAN TWIST
TOE REACH TO HOLLOW
SIT UP TO PRESS
COMPLEX
3 POINT CRUNCH
CROSS ARM CRUNCH
COMPLEX (x 1 dumbbell)

I really hope you enjoy this workout.. it really will target the quads, hamstrings, glutes, shoulders, chest, back, shoulders & core plus get that heart rate up!

Let’s go!!!!🤩

Cx

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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. Disclaimer: As an Amazon Associate I earn from qualifying purchases