11: 🔥 Dumbbell Strength Complex Workout | Full Body Strength + Cardio | BodyFit By Amy | 30 Min

Are you looking for a workout that is quick, moves quickly, works your entire body, and leaves you feeling energized and refreshed? This workout is for you. This is your total body dumbbell strength complex workout. A complex is just doing a series of exercises back to back in a certain amount of time for a certain number of reps. We get it all done. We get back to basic strength, we get your heart rate up for cardio and burn, and You get it done in just 30 minutes. In this workout, we are going to do 3 quick complexes and then a little bonus complex. And within that, you are working at your own speed to your own level, and I'm giving you lots of different options. Are you ready? Let's do it. Let's start just by getting our bodies moving, starting with that march. And you can pump those arms. We're going to keep the workout short, so we are going to keep this warm-up short. Let's start to roll those shoulders, just kind of exaggerate them up And back and circle through. Then start to make them a little bit bigger. The main goal of this warm-up is to get our body's temperature up, muscles warm, energy going, and then get a little movement prep before we move. Go ahead and reverse that, come to the front just like this. So we're taking it here, and let's take it one at a time, 3 times to the back, 3 times to the front. Again, opening up that shoulder for mobility, and then we will add in some lower body. So this is a complex workout, so So if you haven't done one, again, it's basically just doing a series of exercises for a certain number of reps in a certain amount of time. Let's cross those arms right here. Big step out into a side lunge or sidestep. So this is very similar to what we call an AMRAP workout, as many rounds as possible. So you have 5 minutes on the clock. That's what we're looking at with this workout for at least the first 3 of our circuits. And within that You will have each exercise 8 repetitions. How you get that and the speed you get that and however many you get is totally up to you. Let's take it up with a Y and then hinge, drive the hips to the back. So still working that shoulder mobility, but now we're stretching back of the legs, low back, core, glutes, hamstrings. So just like this. So if you need to take it a little slower because you're newer to this or because you're lifting heavy, go for it. If you're quicker than me, slower than me, doesn't matter. You don't have have to be the same speed as me. Let's take it right down through here. Roll those shoulders, press gently to the back. So you're going at your own pace, working to your level, at the weights that are right for you. You can see I have a lot of dumbbells to choose from today, but the idea with this— go ahead and round it up. Now let's tap it back and open up the hips right here. Reach those arms up. The idea is that you would pick one set of weights and try to stick with them throughout the whole round. You're not putting the weights down in between the complex. Now I know that's a little different, but if you need to switch between, you absolutely can. All right, go ahead and hold this down. But the idea is that you can move through it quickly. If you can drop the knee down, reach up here with good form, with good range of motion. So we're not rushing the exercises, but we're keeping our heart pumping. We're getting metabolic conditioning. We're getting our cardio built in. Switch it right here and take it back because of how this workout is going to flow. Reach it right through here, up and down, and here. And then go ahead, if you can, walk back to that high plank. So you can be here on your toes or here on your knees. Just get a feel for that core kicking in. A little forward and back, a little side to side. If you want, you can do a little child's Child's pose stretch, and then come up either to all fours or come up to the plank. So we are getting it done with— breathe— with these 3 complexes plus a little quick bonus one. And again, I'm giving you options throughout. Go ahead and walk those hands back. So don't worry about it too much. And again, you're on your own count at 8 reps. If you don't feel like counting, slowly bring it up, then you can just slow Switch when I switch. All right, I know you're here, you're doing a video because you don't want to have to think about it. I did the programming for you. I am your trainer. That is why I'm here. So if you just want to follow me on the screen, switch when I switch, you can. If you want to get super specific about it, 8 reps, nothing— some things we're alternating, so you'll just want to make sure on that. But other than that, get it done the way it works for you. Be where you are today. All right, so let's talk through our first complex, and you'll want to go with something heavy. Now I know sometimes when we're going heavy, we are going to be holding these for a long time, but if you need a breather or your hands need a break, feel free to set those weights down in between. Again, it's your 5 minutes on the clock. If you need breaks, take them. If you can push through, go for it. But whatever gives you the best form and the best exercises. So we're starting with those heavy weights. We're alternating a lunge, so either lunging back Or tapping back, 8 reps. Then we'll spread those feet, we're going to a deadlift. It's a hinge right here. Then we're gonna add some core. We're just taking it to a march, 1 and 1, 2 and 2, for 8. Okay, so not just marching, using your core. Then we're gonna do a transverse squat where we open up on the diagonal in the plié. All right, grab those weights. Your 5 minutes on the clock starts now. Here we go.

3, 2, 1.

Lunge for 8. Again, whatever pacing works for you. Maybe you're new to this, you need to take it slower, or maybe you're really lifting those heavy weights, so you need to go slower. But keeping good form is the goal. All right, I don't want anybody feeling like they have to rush through this and sacrifice their form. Take it right here. I may give you some little tips and tricks As we go, we're into that deadlift. If you want to make it a little different, like a curtsy lunge, sumo deadlift, otherwise just keep it super simple right here and breathe. And again, maybe you get to the end of the full complex, you want to set those weights down, give your hands a break, go for it. Don't feel like you have to hold them the whole time, but it's your workout. You do you. Into that march. Hold them by your side.

8, 7.

So think about your core, right? This is kind of like that farmer's carry or farmer's walk, right? We're just going to keep it a march, and right side, left side is one.

Good.

On the transverse squat, I like to rest the weights on my legs. Here we go, open out on the diagonal. 1 minute down. And breathe. So I'm resting the weights right here. If that doesn't feel right for you, you can always set them down or have them down in the middle. And breathe. All right, we're back up to the top. If you need a break, take a break. Otherwise, join me here for those lunges. We got 8. I'm going to keep it regular on this one, and if we get one more round Then I'll take it to a curtsy right here. I'm going into that deadlift, nice and wide, flat back, push the hips to the back. So remember, with our deadlift, we're doing a hinge, push the hips back. Stand up straight. Breathe. I know my hands are feeling it. Oh, we are halfway through, so 2 and a half minutes in. To that march right here. 8, Slow and controlled. Use the core. I know it looks like nothing, but you're feeling it, right?

Breathe.

Transverse, open up on the diagonal. Looks like a sumo squat or a plié squat, right? That's 2 if you're with me. And again, when we get back to that next round, if you want to set them down, you can too. Maybe you do your lunges body weight, you pick them back up for the deadlift. That works too. All right, I'm gonna give my hands a little break. This time through, I'm gonna alternate my lunge. We have a minute and a half to go. What can we get in? I'm gonna alternate curtsy lunge, I mean to say. Here we go, tap back.

Tap back.

Or crossover curtsy lunge right here. Here we go. Now what's different about this complex— didn't really say it up front— is that we got all lower body at the top, then all upper, then we put some things together. All right, so it's going to feel hard, especially this first round, but you can do it. Toes out sumo deadlift if you want. So you're still hinging You're still pushing the hips to the back, but it looks like this. If that's not right for you, you just keep it regular deadlift. And breathe. We're in that last minute, so we are so close, team. And breathe. Now if you want, if you have weights that you can rest on your shoulder— if you have super heavy ones, you might not be able to Let's rest them here. 8, breathe. Ha, I know. 4, 3, a little extra core this way. 2, here we go, transverse and back. This is the last In this round, you got 10 seconds, so whatever exercise you're on, finish it strong. Oh man, is this gonna time perfectly? That never happens.

Woo!

Here's 7. Let's get one more.

Boom!

And relax. Oh, you guys, breathe, catch your breath. All right, let's grab some water after that. That honestly never happens, y'all. And I don't rehearse the whole thing. I go, go through it a couple times just to kind of get a feel for it. But cheers, y'all! I'm excited that worked out. A little breather in between. Now we're going to upper body, and we're going to do more of those accessory moves, right? So reverse fly, bicep curl, shoulder press. So within this, you can go more medium Something that you can do all of these things with. So I actually am going to take it with my 15s first, but I'm gonna have my 10s close by if I need to switch in the middle. I will. Here is what we've got, team. Reverse fly hinge out wide, you've got 8. Then we've got bicep curls for 8. Then we're going to take it to press and tris. Up, but we've only got 4 because we're putting them together. All right, so 4 up and over, then we're gonna do a windmill. We have 8 and 8, so your windmill looks like this. This one up, this one down. All right, so grab those weights. I'm gonna start with my 15s. I'm not gonna lie, I'm probably gonna have to drop down to my 10s, and that's okay. But your 5 minutes— hinge it— starts now. Reverse fly, 8.

8.

Squeeze. And if at any point you need to alternate, that's okay, you can count those too. Squeeze. You don't have to get super high, slight bend in the elbows, but it's not a row. All right, bicep curls.

8.

I know I might have to do hammer curls on this. I'm gonna try it. Feeling it today. Some days feel different than others. That's okay. Heart rate's getting up. All right, press and tris right here together. We've got 4. Up, over, and down. If you need to switch to one dumbbell, you can. And here, 2 more.

1.

Last one. All right, 1 minute down. We're into that windmill, one up, one down. If you want to do this with just one low or one high, you can do that too. Here we go, 8 standing core, right? So we had all lower body plus one standing core, right? We got a lunge, a squat, a hinge, and a march. This one we get all upper body Plus the standing core, which is also upper. I think that was 8, I'm not sure. Here we go, right here.

8.

And again, maybe you want to just go lower, keep it here, keep that hand up. You can do that as well. Looks like this.

4, 3, 2.

All right team, we are 2 minutes down. I'm gonna switch to lighter weights, but I'm proud of myself for getting through that one complex. Right here, nice flat back. Here we go, 8, squeeze. All right, again, maybe you've done complex workouts with me before where we did upper and lower or a mix. That's where we're going to get in our bonus circuit, but right now it's a little different. I know.

Bring it up.

Here we go.

8.

We're halfway there. Breathe. Core engaged.

8.

Slow and controlled, and you can take more of a breather in between the exercises, in between the circuit, the sets. All right, together, one dumbbell or 2. Up, tris, and down. Up behind the head. Only doing 4 of these. 3 minutes down, here we go. Look up at that top dumbbell or top hand, either way. If you don't feel steady with the weight above, again, set that weight down. Just keep it with the lower weight or just one weight, either way. Breathe. Other side, right here.

Oh, okay.

Now this one, we may not get back to these windmills, but we have one, probably one minute to go when we finish out this windmill. Take your time.

Whoo!

All right, 1 minute. What do we got, team? Can we at least get the fly, the bis, the press and tris? Well, that rhymes. Here we go, we got 8. If you want, turn those palms forward or to the back, a little different, right? Still going out wide, still using your back muscles, right? Squeeze.

Right here.

Want something different? Rotate them out to the side. Here we go. What's my hair doing? 30 seconds. This I love because it externally rotates those shoulders, gives you a nice good chest opener, which we all need.

15 seconds.

Here we go, up, over. If you're feeling tired, too tired, set one weight down, finish it out with one weight. Can we get one more? There's your time. And relax.

Ha!

Little different, right? Again, often when we do these complex workouts, We take it with a mix of upper and lower, so it's not so much the entire time. But the idea with a complex, a true complex, you're keeping the weights in your hands the whole time, only switching in between. Let's grab a weight. We don't have to be textbook on this, all right? If you need to switch them out, if you need to set them down, if you need a breather— cheers, y'all! Take it. All right, last 5-minute complex, and it's on the mat. So I think you're gonna like it. I'm gonna actually take it all down to the mat. We're not going to worry about our bench, but go heavy on this because here's what we've got. We've got our bigger upper body push and pull. So we're going to do a plank row. You can have 1 or 2 dumbbells. You may just want 1 in the middle. If you want, you can be on all fours. Or here, or here. This is 1, this is 2. Then we're gonna flip onto our back. Take your time getting there. And we're gonna take it with a regular press, right? Just to here. Then we're gonna hold them up, 1 or 2. We're gonna lower the legs 1 at a time. That's 1, that's 2. Maybe second and third time we'll go for 4, nice and slow. Then we're gonna take One of these weights and we're getting triceps. So either here or you can grab it with 2 hands like this, whatever you feel more comfortable with. If that's not comfortable, you can just take it a close grip press. All right, get in that position. All right, we got 5 minutes. This is our last 5-minute one. We want to focus on that core and upper body. I may sneak in some lower with that press, we'll see, but either way All on the mat. Should still get your muscles working hard. In 3, 2, 1, plank row. Here we go for 8. Breathe. Yes you can.

3, 2, 1.

Flip it onto your back. Just your regular press, elbows right here. Here we go. That's one. Again, you can switch when I switch. I'll try to cue you verbally because I know you're on the mat. Elbows are tucked in just a bit, not all the way by the side, not all the way out. I think that is 8. So 1 or 2 dumbbells, you can keep it here, up to you. Down with the legs. If that's not right for you, set the weights down or just do a little march or toe tap. We've got 8 total. 4, 3, 2. All right, adjust how you need to. Grab that one weight or 2, up to you. Triceps overhead. Again, if you don't feel comfortable going over your head, do a close grip press. You're still gonna get tris, back of the arms. 4, 3, we're a minute and a half in. 2, ah, arms are burning, right? All right team, let's take it back to that plank row. Shake it out if you need to. Weights close by, knees or toes. Here we go. Up, pull towards your hip. And again, I want this to feel heavy, so if you need to switch out from this one to your next exercise, that's fine. Yes, it's a complex, but again, we don't have to be so super specific. Lift up in that core.

I know.

All right team, down on your back. We're 2 minutes down with that press. In 3, 2, here we go. If you want to add a little bridge with it, if your glutes want a little love, lift up, bring it down. I know because we had a lot of upper body in that second round. We want to add in that lower body.

Breathe.

1 or 2 dumbbells at the top. I'm going to go 1 this time. Lower the legs down, squeeze them in. Think about the inner thighs coming in, pulling together. So deep, deep core. Yes, 3 minutes down. All right, triceps, here we go.

8.

Oh, burning! Yes, you can. Breathe. Ah, yes, team! All right, we got a minute and a half. What can we get in that time? Plank row, press and bridge, maybe a little leg lower, maybe we add it with the tris. Let's get it done. If you need to stay on your knees, you can. Here we go, bring it up. If your core is just feeling it too much, I want you to focus on the back. Drop to those knees, bring it up. Maybe you're going heavier. Pull it up by your hip or split the difference here.

Woo!

1 minute to go. Yes you can, team! All right, press, optional bridge. Here we go. If you want to turn them in at the top, get a little bonus rotational movement. Don't rush Lift up and squeeze. Yes!

3, 2.

All right, we got 30 seconds. If you want, lift those shoulders, lower the legs down for 2, up for 2 if you want a little extra. Bonus core. Down 2. We got 15 seconds, so if you're feeling up for it, add the tris to it right here. That way we get those triceps in, but it's up to you. Ah yes, there's your time. And Relax. Oh man, you guys, I know it's hard cuz we're working hard. That was hard because we had that whole set of upper body complex, then we got lots of core and upper, a tiny bit of lower. Let's grab a quick sip, guys. We're in the home stretch. Our last one is short because that was upper and core. Now we're going to focus on lower and core. I wanted to bookend this workout with your heavy, heavy lower body to really get the heart pumping. Start strong, end strong, strong in between. All right team, so here is what we've got. We're actually going to take it with a side lunge. We're gonna step out, side lunge right here. That's 2. So side Lunge. Then we're going to take it to a swing. You're going to prep it up, back, up, back. If the swing doesn't feel right for you, drop it down. One swing in between, or just your deadlift. All right, then we're gonna pop it back to here. Knees across, knees across. That's one. Just like this. If you want to run it, you can. Then we pop back up. So side lunge, swing. Let's go ahead and get set. 3 minutes on the clock this time. Here we go. Side lunge, pop out of it right here. 3 minutes is all we need, then quick cool down. All right, giving our arms a little break, right?

Breathe.

Now we're gonna take it to one weight or 2. We got a skier swing right here, down by your side or in the center. Here we go. 8, 7, 6. If you're with me. Set those weights down. One down, right through here. Take your knees across, cross.

Breathe.

4, little twist. 3, 1 minute down, 2 to go. 2, 1. All right, bring it back up, back to that Side lunge, one dumbbell or two. Here we go in 3, 2, 1.

8.

Sometimes I like to rest that opposite weight right here. That might not be as comfortable for you, that's okay. We're halfway there, 90 seconds to go. Breathe.

Get set.

I want everybody to be prepped for this swing, so shoulders back, prep it. Here we go. 8.

Here we go.

Can we take them across? 1 minute, here we go. If you want a mountain climber, you can.

2.

Or take them across, or do this move standing, that works too. All right, last round. I'm gonna take it one weight. Here we go. 8. Don't rush it, breathe. Little bonus right here. This is all we got. I promise I'm not going to sneak in another bonus move after this. Can you finish with that swing, whatever it is for you? Get set, prep it. Swing or deadlift.

8.

Oh no, there's still 5 seconds. If you want, take it here. 8, cuz this is it. 7, that's your time. You can be done if you want, or finish out with those climbers wherever you are. 2, 1, relax. We did it, y'all! Oh, stretch it back. Breathe. Initially I had planned that last circuit to be upper and lower together. But we had so much upper between those middle 2, we didn't need that, right? We needed a little more lower. Go ahead and bring it up, roll through that cat-cow. A little more cardio, a little oomph to end with, right? Some zingers, some finishers. Go ahead and roll back on to Your feet pedal slowly, roll it up right through here. Oh man, big reach over to the side.

Yes!

How are you feeling? I hope you're feeling good. I hope you're feeling strong. I am. Reach those arms to the back. I know that was a lot, but you did it. Grab behind if you can, right through here. So we're keeping this cool down pretty short, so please make sure— take those fingertips down, stretch it here. Wrist, forearm, head, neck, shoulders. Make sure that you get more stretching on your own, both after this workout but also throughout your day, throughout your week. That was a lot in a short amount of time. If you like the complex, let me know. I know it's similar to an AMRAP, as many rounds as possible, or sometimes we do EMOMs, every minute on the minute. The goal is always quality movement, form over speed, but it's kind of fun to keep it moving, right? Because then you make sure that your heart rate stays up, you get that metabolic conditioning, your whole body is working the entire time for cardio, certainly for strength, for Mobility, getting it all in in 30 minutes. Let's get one big deep breath in and out. You did it! That was your dumbbell strength complex. Great job, everybody!