Dumbbell/KB Complex, 24 Moves For Sweating!!

Posted: August 26, 2012 in Core, Exercise, fitness, High Intensity
Tags: , , , , , , ,

53rd  workout of the year, 6/18/2012.

Music: The radio and some country stuff.  T-shirt: Grateful Dead.

Time to breakout another DB/KB complex challenge.

Challenging because it is always a tough workout.

One Arm Dumbbell Complex:

24 moves in this one for 2 cycles.

Not fun…

1.         DB clean to shoulder 1 x 5

2.         DB clean to shoulder and overhead press 1×5 each side

3.         DB clean to shoulder and squat 1×5 each side

4.         DB clean to shoulder, squat and overhead press 1×5 each side

5.         DB clean to shoulder, overhead press and squat 1×5 each side

6.         DB clean to shoulder and forward lunge 1×5 each side

7.         DB clean to shoulder and rear lunge 1×5 each side

8.         DB clean to shoulder and side lunge 1×5 each side

9.         DB clean to shoulder, overhead press and short lunge 1×5 each side

10.       DB clean to shoulder, overhead press and forward lunge 1×5 each side

11.       DB clean to shoulder, overhead press and rear lunge 1×5 each side

12.       DB clean to shoulder, overhead press and side lunge 1×5 each side

13.       DB side bends

14.       DB goblet squat 1×15

15.       DB in Center to Floor Squat  1 x 15

16.       DB One Arm Stifflegged Deadlift 1 x 5

17.       DB One Arm RDL 1 x 5

18.       DB One Arm Upright Row 1 x 5

19.       DB curls 1×10 each side

20.       DB Triceps Ext 1 x 15

21.       Walk with DB at side 25 yards each side

22.       Walk with DB at shoulder 25 yards each side

23.       Walk with DB overhead 25 yards each side

24.       DB/KB Swings 25

Well the last thing wasn’t one arm…but it could have been!

Doesn’t look too bad on paper…but it does in reality. Which is why we don’t do it more often!

Video:

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