KY3's Paul Adler checks out an effective calorie burning workout with Pamela Hernandez of Thrive Personal Fitness.
How to Do a Complex Workout… Made Simple
The name of this quick HIIT workout may be misleading. A complex workout is actually quite simple to do. A complex is a chain of four to six exercises linked together, building a complex, with one piece of equipment and no rest until the series of exercises is completed. Complexes are often done with barbells. But, you can also be do the workout with kettlebells or dumbbells, like our workout today.
For our four move dumbbell complex, you'll need one set of dumbbells. Depending on your fitness level, I would recommend a 10 lbs or 15 lbs pair of dumbbells. After a warm up of dynamic stretching and jogging in place here are at the four moves you'll compete for 8 repetitions each.
Front squat: Stand with a dumbbell in each hand, holding them at shoulder height in front of the body with palms facing in. Do not rest the dumbbells on your chest or shoulders. Hold the weights steady while lowering into a squat, rising up and repeating for all repetitions.
Bent over row: With dumbbells still in hand, lower hands to your sides. Your palms will still face in. Hinge forward at your hips so your torso is at about a 45-degree angle to the ground. Squeeze your shoulder blades together and pull the dumbbells back, letting your elbows slide past your rib cage. Keep your palms facing in as you release and repeat the movement for all repetitions.
Reverse Lunge: Stand up tall with dumbbells at your side, palms still facing in. Take a step back with your left foot, bending both the left knee and right knee to assume the lunge position. Push off through the heal of the right foot to return to the starting position. Repeat all repetitions on the left side before switching to the right or alternate sides to complete all eight repetitions.
Burpee to Shoulder Press: From the standing position, hinge forward to place the dumbbells on the floor. (Don't let go of the dumbbells, however.) Jump both feet back into a plank position. Jump back to the starting position, return to standing and press both dumbbells overhead. Repeat for all repetitions.
After completing all the repetitions for all four exercises, rest for 60-90 seconds. Repeat the circuit three more times, resting in between each circuit. Don't forget to stretch when you're done!