Focus & Benefits: This is an efficient total body routine that encompasses most major muscle groups in less than 20 minutes. You’ll build muscular strength alongside endurance as our complex circuits challenge you to move quickly with little rest. Not only that, but each of our 2 complexes take on either an upper body or lower body focus, increasing the demand on your muscles. This one will keep you on your toes. If you’re ready for non-stop movement and sweaty strength in a short amount of time, let’s get to it.

Equipment Needed: Medium to medium-heavy dumbbells.

Tips & Helpful Information: Complexes are designed to have a metabolic effect by requiring a high demand on both your muscular and cardiovascular system. We accomplish this with 4 exercises, back-to-back, for 30 seconds each — this is 2 minutes of focused work for either the lower body (complex 1) or upper body (complex 2). Each complex will be completed 2 times through.

Workout Tips:

• Check out the workout outline below and pay attention to the preview of the complex exercises prior to starting
• Select a set of dumbbells you can use for all 4 exercises in a complex, to avoid the need to switch weights
• Listen closely for what’s coming next (demo videos pop up in the last 10 seconds) so you can be quick to transition
• Press pause if you need more rest at any time!

Though these types of workouts are comprehensive, challenging, and fun, they should not be done every day. Doing so could compromise recovery and increase the risk of injury.

The cooldown of this workout is very brief, so please take a few extra minutes and add some feel-good stretches to round everything out. 

Difficulty and Modifications Explained: This is a level 4 routine, mainly due to the challenging format calling for quick transitions. While weight and pacing can certainly be altered to adjust the perceived intensity of the workout, intermediate to advanced exercisers will do best.

Thank you for taking the time to workout with me and move your body today. Let’s get that WORKOUT COMPLETE.

WORKOUT OUTLINE

Warmup (3:00) — 30 seconds each
Knee Hugs, alternating
Hip Rotation, switch halfway
Hip Hinge to Squat
Squat with T-Rotation
Roll Down + Plank Shoulder Taps (x4)
Jump Rope in Place

Workout (12:00)

Total Body Bookend (60 sec) — 1 round
Suitcase Squat + Clean and Press

Lower Body Complex (5:00) — 2 rounds, 30 sec each back-to-back. Rest 30 sec between rounds.

Side to Side Front Squat
Sumo Deadlift
Deadlift to Squat Clean
Alternating Lunge (front / curtsy)

WATER BREAK

Upper Body Complex (5:00) — 2 rounds, 30 sec each back-to-back. Rest 30 sec between rounds.

Seesaw Push Press
Quick Alternating Row
Cross Body Bicep Curls
Eccentric Push-ups

Total Body Bookend (60 sec) — 1 round
Deadlift + Squat Thrust

Cooldown (2:00) — 30 sec each
Runner to HS Stretch - R
Kneeling Shoulder Stretch - R
Runner to HS Stretch - L
Kneeling Shoulder Stretch - L