This post may contain affiliate links. Read the full disclosure here.

25-Minute UNLEASHED | Complex Moves

Welcome to my 25-minute workout “Complex Moves” from my UNLEASHED Workout Plan. Get your FREE 2-week UNLEASHED Advanced Level Workout Plan here!

“Complex Moves” is an advanced-level full-body dumbbell workout with sets of individual exercises followed by challenging complexes that use those exercises. We work all our muscles stressing good form and range of motion. In this workout, and all of the UNLEASHED workouts you will be encouraged to rise to the challenge, master complex moves and max out your power.

In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

Please subscribe to my YouTube channel. Having subscribers encourages YouTube to recommend my videos to others. Thanks!

Equipment

Water bottle
Gorilla Mat
Dumbbells – Light
Dumbbells – Heavy

Before You Begin

Following a warmup, this workout is is made up of four sets where each set has five separate exercises followed by a one-minute continuous complex utilizing the five moves. With every move you’re encouraged to use good form and full range of motion. The purpose of the workout is to challenge your strength and endurance as well as your memory. I used 10 lb (4.5 kg) and 15 lb (6.8 kg) weights.

Workout Video:

Workout Breakdown:

There are 4 sets in this workout, each with 5 unique exercises. Perform each of the 5 exercises for 30 seconds followed by a 10 second rest. Rest for 20 seconds then perform a 1-minute complex utilizing all 5 of the exercises. Rest 20 seconds and move to the next set.

Exercises

Set 1

  1. Side Lunge
  2. I Raise
  3. Hammer Curl
  4. Burpee
  5. Renegade Row

1 minute: Complex of exercises 1-5

Set 2

  1. Suitcase Squat
  2. Narrow Overhead Press
  3. Bent Row
  4. Tricep Kickback
  5. Dead Lift

1 minute: Complex of exercises 1-5

Set 3

  1. Lateral Raise
  2. Reverse Lunge
  3. Side Winder
  4. Reverse Fly
  5. Upward Fly

1 minute: Complex of exercises 1-5

Set 4

  1. Jackknife
  2. Tuck & Extend
  3. Sit Up
  4. Russian Twist
  5. V-Sit Overhead Press

1 minute: Complex of exercises 1-5

Similar Posts