Description
🔥 Dumbbell Strength Complex Workout | Full Body Strength + Cardio | BodyFit By Amy | 30 Mins
This 30-minute total-body dumbbell strength complex workout is quick, efficient, and hits every major movement pattern. A 'complex' is a series of exercises done back-to-back for a set number of reps within a timed window — think AMRAP style, but with structured movement patterns. Three 5-minute complexes, plus a 3-minute bonus complex, bookend the workout with heavy lower-body work to keep your heart rate up from start to finish.
Grab a set of heavy dumbbells for the lower-body complexes and a medium set for the upper. You can hold the same weights the entire complex — or set them down when you need to. Modifications offered throughout — you do you!
✅ Full body strength + cardio in 30 minutes
✅ 3 five-minute AMRAP-style complexes + bonus finisher
✅ Every major movement pattern: squat, hinge, lunge, push, pull, rotation
✅ 8 reps per exercise — work at your own pace
✅ Bookended with heavy lower body for max heart rate
✅ Just dumbbells — no other equipment needed
✅ Options for every level — heavier, lighter, alternating
✅ Designed for perimenopause, menopause & beyond — great for everyone
➡️ WORKOUT STRUCTURE
Format: each complex is a 5-minute AMRAP. Do 8 reps of each exercise, then move to the next. Repeat as many rounds as you can in the time.
Complex 1 — Lower Body (5 min):
Alternating Reverse Lunge (8 reps)
Deadlift (8 reps)
Weighted March (8 reps, right + left = 1)
Transverse / Diagonal Squat (8 reps)
Complex 2 — Upper Body (5 min):
Reverse Fly (8 reps)
Bicep Curl (8 reps)
Shoulder Press + Overhead Tricep combo (4 reps)
Kettlebell-Style Windmill (8 reps, one weight up / one down)
Complex 3 — Mat: Upper Body + Core (5 min):
Plank Row (8 reps, right + left = 1)
Chest Press (8 reps)
Weighted Leg Lower (8 reps)
Overhead Tricep Extension (8 reps)
Bonus Complex — Lower Body + Core (3 min):
Alternating Side Lunge (8 reps)
Skier Swing or Deadlift (8 reps)
Plank Knee Across / Mountain Climber (8 reps)
➡️ TIMESTAMPS
0:00 Intro
0:45 Warm Up
4:15 Complex 1 — Lower Body (5 min AMRAP)
11:25 Complex 2 — Upper Body (5 min AMRAP)
18:00 Complex 3 — Mat / Upper + Core (5 min AMRAP)
24:50 Bonus Complex — Lower + Core (3 min)
29:05 Cool Down & Stretch
➡️ MORE WORKOUTS YOU'LL LOVE
🔥 Extra Warm-Up: https://youtu.be/ZUDCMPzl738
❄️ Extended Cool Down: https://youtu.be/lQZQC1M4l1E
🧘 Deep Stretching: https://youtu.be/olB1GjAJ4eI
🍏 Join the BodyFit Athletic Club (BAC) for motivation, accountability, nutrition guidance & direct support from Amy: https://bit.ly/3Wcj27C
🗓 Get FREE workout plans + a monthly calendar delivered to your inbox: https://bit.ly/3MOgwPS
🛍️ GEAR & DISCOUNTS
🔹 Dumbbells & Kettlebells → https://frenchfitness.pxf.io/19XJ6D | Code: BODYFITBYAMY (5% off)
🔹 TRX → https://bit.ly/3MR86sB | Code: BODYFITBYAMY (15% off)
🔹 Gorilla Mats → https://gorillamats.com?aff=36 | Code: AMY10 (10% off)
🔹 Hope Fitness Gear → https://bit.ly/3VciosH | Code: BODYFIT20 (20% off)
🔹 Amazon Storefront → https://www.amazon.com/shop/bodyfitbyamy
📱 Follow Along:
🌐 Website: https://www.bodyfitbyamy.com
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💬 FREE Facebook Community: https://www.facebook.com/groups/showupandkeepmoving
Thanks for showing up today — great job, everybody! 💪
— Amy
⚠️ DISCLAIMER: Consult your physician before beginning any exercise program. Stop immediately if you feel faint, dizzy, or experience discomfort. You participate at your own risk.
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#ComplexWorkout #DumbbellWorkout #FullBodyWorkout #StrengthTraining #BodyFitByAmy