20 Minute Full Body Complexes and Sets Workout | Dumbbells

A full body workout to work all of those major muscle groups using dumbbells for resistance and a format combining timed sets and complexes!

All you will need for this full body workout is a pair of dumbbells! The dumbbells I am using for your reference are 10kg each!

The timer will be on for the individual sets 40 seconds of work, with 20 se seconds rest!

Once we hit the staple complex, this will be for a total of 1 minute each time it occurs!

Simply follow along!

It is always important to go at your own pace. This is YOUR workout! Depending on the weights you are using, you may prefer to drop to 1 dumbbell if I’m using 2 or the opposite… I might use only 1 of my dumbbells for an exercise yet you could feel you prefer to use 2!

During the staple complex, when moving from one exercise to the next during the flow, please ensure you take it slow and control the dumbbell at all times!

SQUAT
1 1/2 REP SQUATS

1 MINUTE STAPLE COMPLEX!

SHOULDER PRESS
PUSH PRESS

1 MINUTE STAPLE COMPLEX!

LUNGE (one side)
SWITCH SIDE!

1 MINUTE STAPLE COMPLEX!

BENT OVER ROW
SUPINE ROW

1 MINUTE STAPLE COMPLEX!

RDL
1/2 REP RDL

1 MINUTE STAPLE COMPLEX!

PUSH UPS (on dumbbells optional)
1 1/2 REP PUSH UPS

1 MINUTE STAPLE COMPLEX!

FINISHER!

COMPLEX x5 REPS PER EXERCISE!

SQUAT!
PRESS!
REAR STEP LUNGE!
SWITCH SIDE!
ROW!
RDL!

I know so many of you love complexes as much as I do!! And combining with compound movements inbetween was challenging!! But have fun with this workout! I always treat every resistance workout as a practise session! I am always thinking during the exercise if I can improve that bit more.. knee alignment, chest open more, core braces tighter, hips sitting back more!

I hope you have a fantastic workout!!

Cx

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[vendysmith]

I'm so grateful for these shorter workouts!! No excuse, there's always time to fit a 20minute workout in. It's just what I need!!!

[matthewalmond]

I am so much enjoying our exciting Advent calendar! Friday full body today...only 20 mins but we know these complexes will be tough! Have a great workout everyone...and a lovely weekend! Matthew

[pamsfiberfrenzy]

I just finished this workout and I’m so proud of myself. I’m a 68 yo female and I used 12, 15 and 18 lb weights! My heart rate went up to 138 bpm also, so it was a cardiac workout too!!!

[iamdevanshkalra]

I've got a love/hate relationship with complexes. They're always so hard, but you feel so accomplished afterwards. This workout looks really great…I hope you all have a wonderful session and have that Friday feeling after!!

[summerrose]

I love how Caroline never recycles her workout videos. Every time she omees up with new ones and the arrangements always never fail to challenge me

[danibarton]

Absolutely loving these 20 minute workouts!! I'm getting them done before work and making me feel great!! Thank you Caroline 😊

[KarenDolan-jd]

love this - challenging for me but this was first time! and I am almost 70 years old! Love your workouts

[melinda]

That staple complex was amazing!! 👏🏻🤩🥵 Loved it so much! It was exhausting but at the same time the minute flew by because I was concentrating on each step and what was next. And the finisher to top it all off was perfect! 👊🏻 Throughly enjoyed today. The layout of all the other exercises was great and I had a lot of fun! Those 1 1/2 pushups at the end were killer..but I always love those deep pushups! I did the 30 min triset workout as my add-on. Loved it as well! What a way to start my Friday! I hope everyone has a great day! See you next time!😁 Thanks so much Caroline!

[davidschmidt]

❤I am returning to CG after a bit of laziness and busyness. I have lost some strength. These 20 minute daily workouts are perfect for getting me back in shape. Still no slacking on these shorter workouts!! Day 2 ABS would challenge anyone. Thanks Caroline!

[priyadarshinijadhav]

This is short but definitely intense workout series!! I love doing complexes ..I am looking forward to do this complexes and sets workout today.. Caroline always brilliantly plans each workout.. Love her creativity.. Thank you so much Caroline for all these awesome workouts!! Lots of love ❤ Have a wonderful weekend Caroline and everyone!!

[rachelpalomino]

I was having a hard time just getting out of bed today just no motivation and I forced myself to do something and I'm so glad I committed to this workout because halfway through I was already thankful I didn't stay in bed. Thank you Caroline for delivering these workouts with passion and dedication. I'm glad I started the new year with a workout!! Happy New Year to all in this awesome community!!! love from California, USA!!

[danihworld]

I LOVE LOVE LOVE these 20 minute workouts!! Depending on what you do next as far as programs, i just may put this December challenge on repeat!! THanks so much, your amazing!!

[tanujasawangikar]

I love how concise and precise this new series is and still gives you that sweat and keep us on our toes during the holiday season as well ❤️❤️

[traciroach]

Perfect full body workout when you're short on time but still dedicated! Thank you, Caroline!

[ThePartxX]

I have the exact same sports bra, I’ll definitely wear it for this workout 😍 I love your full body workouts, cannot wait to try this out and feel epic afterwards! This advent calendar has been awesome so far and I’m super excited for what’s about to come! 💪🏻

[kellyaddison]

I just finished this workout and I loved it! It hit the whole body and had my heart pumping. In only 20 minutes. :)

[anthonycarson]

3 Days in... I dont know how everyone is feeling but my Shoulders and Core are so sore and I have been working out for less time with much lighter weights than I normally would use ... Result...Todays complex was challenging maintaining the balance and form while keeping focussed on the goal. I finished this feeling I had just done 40 mins then i checked the clock and remembered i had extra time for some Cardio after. In summary same engaging smile, same focus, same superb planning, same intensity all in half the time.... love this 😀 ❤

[jihaneb]

I ve just finished this workout, it is awesome. Found it little bit hard to perform a complete set of full pushups ( so went to wall pushups).
The 20 min format workout is perfectly to incorporate in a day . So thanks a million Caroline for these workout. Wishing you all a beautiful day

[stormymarshall]

I have hardly worked out the past few months! I am gonna commit to at least doing this challenge to get back into it. I always feel so much better!

[jordansmith]

This has to be my favorite workout yet! I love the repetitions - no need to stress wondering what comes next and I can go on muscle memory. Also, fantastic body - if I can get halfway there this year, I'll be very happy.