We’ve all heard of circuits before, take some exercises, perform them back-to-back and reap the metabolism-boosting benefits of simple, hard work with little rest. Well, a ‘complex’ is the circuit reduced to its simplest (and most sinister) form: a piece of equipment, a selection of muscle-searing moves, performed one rep at a time without respite. Rinse and repeat.
This particular complex requires only two dumbbells, but it targets your chest, back, core, and legs, while also getting your heart rate up and your metabolism revving up. In just three quick moves, you’ll build a stronger, tougher upper body and explosive wheelset, while burning calories and seriously improving your fitness.
To implement this triple threat bodybuilder in the most efficient way possible, we are going to employ the ‘Death by…’ Format. You will start a clock and work emo (every minute on the minute), starting with a repetition of the entire three-part complex, resting for the rest of the minute. At the top of minute two, he will perform the entire complex again, this time twice. Every minute you will perform an additional complex, climbing the ladder one minute at a time (ie one complex in the first minute, two in the second minute, three in the third, etc.) repetitions in the minute, or you give up.
Which comes first? It depends on you.
Take note of your final minute and try to go one step further on subsequent attempts.
1. Dumbbell push-ups x 1
Get into a plank position, with your core engaged and hands on your dumbbells (A). Bend your elbows to bring your chest to the ground. (B). Keep your elbows close to your body as you explosively press up.
2. Renegade Row x 1 (each arm)
Next, keep both hands on the dumbbells (A). Shifting your weight onto your left hand, row the right dumbbell toward your hip (B.). Pause briefly, then lower the weight under control. Repeat on your left side (left + right equals one rep).
3. Dumbbell Burpee x 1
After your rows stay in your table position (A). Now jump your legs forward and jump explosively (B.), landing softly with the knees slightly bent. Bring your legs back to the top of their push-up position and start another round.
