Metabolic Conditioning Workout| Dumbbell Complex

Here's a metabolic conditioning workout using one pair of dumbbells, 4 exercises and about 10-15 minutes.

Complex workouts are a great way to combine cardio and resistance training in one shot. You'll burn a significant amount of calories during the workout and continue to burn calories after the workout is done via the after-burn effect.

Metabolic conditioning workouts, specifically complexes, focus on a select few exercises, less rest, and lots of work in a really short window of time.

Perform each exercise back to back with little to no rest, resulting in a lot of work in a short period of time. Complex workouts are ideal for the person who's short on time yet wants a quick and effective workout.

Most complex workouts involve 6-8 exercises, sometimes less and other times more. This complex uses dumbbells to load each of the 6 exercises below (50lbs to be exact).

✅ Perform 1 rep of each movement (6 total reps) in this order...

- Push Up
- 2 Arm Row
- Reverse Lunge (right/left)
- Curl to Squat to Overhead Press

Circle back and drop down into the push up after the overhead press. Repeat 6 cycles. Rest for 45-75 seconds after each round, or as needed. 4-6 rounds will provide a solid training effect.

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[ashleysmith]

What kind of weight do you think you should be using for the dumbells. Im 40 and about 170 lbs. I think those 50 lb bells would kill me haha.

[tonyds]

Great and good complex workout with mimimal time. thanks lot. I saw a lot of Dumbell complex workout, but this one is very metabolistic ! From France

[hatejethro]

Is there an alternative to muscle ups without equipment