Because of this non-stop flow of movement, calories are incinerated and your heart rate gets up and stays up for a prolonged period of time. What’s also great about this particular complex is that most guys will be more than challenged using a pair of 20 to 25 pound dumbbells so you don’t need access to a lot of weight.
Here’s how it works: The first move is the weakest link in this movement chain so be sure to select a weight that allows you to complete 7 reps of the first move since you’re using the same load throughout the complex without ever setting it down. You should be able to complete 1 round in 2 to 3 minutes based on your body size and fitness level. If you can get it done in less than 2 minutes, bump up the load. If it takes you more than 3 minutes, lighten the load.
Perform each move for 7 reps with little to no rest between moves in the exact order shown. Rest 1 to 2 minutes. That’s 1 round. Perform up to 7 rounds.
1. Overhead triceps extension
2. Hammer curl
3. Overhead press
4. Bent-over row
5. Drop and stick split squat, left leg
6. Drop and stick split squat, right leg
7. Sumo burpee