Imagine this:
You're making some awesome progress with your workouts. You've been as consistent with your workouts as ever for the last 6 weeks - you're on a roll! But you have an impending deadline at work, and you only have 30 minutes for your entire workout. You want to stay on track, but your normal routine takes you about an hour and fifteen minutes all together. What will you do? Enter the dumbbell complex.
Whether you only have 15 or 20 minutes to get your workout in, you need new ideas for a quick warm up routine, or you just want to change things up, the dumbbell complex is a great tool to help you with all of these goals and a whole lot more.
Istvan Javorek is the strength coach who has recently popularized the dumbbell complex concept. It is, in its most basic form, simply a series of back-to-back dumbbell exercises, performed in a circuit fashion without rest.
Here's a sample workout - this is 'Javorek's Dumbbell Complex #1':
Dumbbell Upright Row X 6
Dumbbell High Pull Snatch X 6
Dumbbell Squat Push Press X 6
Dumbbell Bent Over Row X 6
Dumbbell High Pull Snatch X 6
Perform In A Non-Stop, Continuous Order As Listed Above.
Five Exercise X 6 Reps = 30 Reps/Set
This workout could be performed once or twice at a low to medium intensity as a dynamic warm up, or three to five times at a higher intensity as a full workout.
Next time you're looking for an efficient fat burning and conditioning workout, or even just a nice variation on your normal training routine, give this dumbbell complex a try!!
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