20 Minute Full Body Complexes and Sets Workout | Dumbbells

20 Minute Full Body Complexes and Sets is a tough metabolic total body strength workout from Caroline Girvan. I paired this workout with Heather Robertson‘s 20 Min Total Body Supersets workout, so I was already pretty gassed when I came to this workout. As I mentioned in the review of Heather’s workout, I slept very poorly last night so I wasn’t 100% this morning. I did Heather’s workout first and it kicked my butt. Luckily the stretch at the end of Heather’s workout and the intro at the beginning of this workout gave me time to regroup. So I was ready to go when this workout began. But still, this was another butt kicker! Between the two workouts I was wasted!

The exercises in this workout are done interval style: 40 seconds of work followed by 20 seconds of rest, except for the staple exercise. That is a complex that is done for 60 seconds. There is a timer in the upper left hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage

20 Minute Full Body Complexes and Sets is 28:04 minutes; 2:15 minute intro, no warm up and 3:30 minute stretch. Equipment: dumbbells. Caroline is using 10kg/22 pound dumbbells. The weights listed below are what I used.

  1. Squat (holding DBs at shoulders) (27.5# DBs)
  2. 1.5 rep squats (lower to bottom of squat, raise halfway, lower to bottom of squat, raise all the way) (27.5# DBs)
  3. Staple Complex: 1 squat + 1 overhead press + 1 rear lunge + 1 rear lunge other leg + 1 bent over row + 1 deadlift, repeat this 6 exercise circuit as many times as you can with good form in 60 seconds (20# DBs)
  4. Shoulder press (arms in goal post) (20# DBs)
  5. Push press (overhead press w/ arms in goalpost, assist with legs when pushing DBs overhead) (20# DBs)
  6. Repeat #3 (staple complex)
  7. Lunge (stationary/static lunge) (20# DBs)
  8. Repeat #7 on other side of body
  9. Repeat #3 (staple complex)
  10. Bent over row (35# DBs)
  11. Supine row (bent over row with palms facing forward) (27.5# DBs)
  12. Repeat #3 (staple complex)
  13. RDL (Romanian deadlift) (40# DBs)
  14. 1/2 rep RDL (lower to bottom of deadlift but only raise halfway) (30# DBs)
  15. Repeat #3 (staple complex)
  16. Push ups (Caroline uses dumbbells to go deeper)
  17. 1.5 rep push ups (lower to bottom of push up, only raise halfway, lower to bottom of push up, then raise all the way back to straight arm plank)
  18. Repeat #3 (staple complex)

Finisher: repeat #3 Staple Complex but do 5 reps of each exercise before moving on to the next exercise in the complex (still 60 seconds) (20# DBs)

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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