Theres nothing like a complex to give your metabolism a surge. Not only will the non-stop action give you an intense cardio workout, combining these movements will work your whole body.
The deadlift and squat are arguably some of the most important movements in any weight training program. Not only will they strengthen your legs and glutes, but they challenge you to maintain good posture while keeping your core engaged, says Colleen Fotsch, Reebok trainer and CrossFit coach.
"The press and jerk require not only shoulder strength but stability, especially when using dumbbells," Fotsch adds.
Finally, lunges are a great exercise for building the glutes, unilateral strength, and balance. Most of us have a stronger side, and unilateral exercises such as this one allow you to focus on each leg independently.
Directions: Perform the exercises below in the order listed:
1a. Dumbbell deadlift, 5 reps
1b. Dumbbell clean, 5 reps
1c. Dumbbell push press, 5 reps
1d. Dumbbell jerk, 5 reps per side
1e. Dumbbell walking lunge, 5 reps per side
Rest for 1 minute. That's one round. Perform 5 rounds.