Today, I do not have time to go to the gym. But I got a set of ball dumbbell workouts, and I will go through this.

Thanks to Shawna K for it.

~ Rick Kaselj

P.S. – Check out another 27 of Shawna’s workouts here.

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You are sadly mistaken if you think getting on a treadmill or a bike and going long and slow will get you lean and strong.

Here is a little Challenge Dumbbell Complex Workout that takes one set of dumbbells and a tiny space and you are all set.

CLICK HERE to watch the workout on YouTube

We will start with our dumbbells and do each exercise in the following order:

1. Renegade Rows
2. Push Up
3. Spider Crawl
4. Squat
5. Thrust Up
6. Bicep Curl
7. Front Squat
8. Push Press

Do 5 repetitions for each activity.

#1 – Renegade Rows

Renegade Rows

#2 – Push Up

Push Up

#3 – Spider Crawl

Spider Crawl

#4 – Squat

Squat

#5 – Thrust Up

Thrust Up

#6 – Biceps Curls

Bicep Curl

#7 – Front Squat

Front Squat

#8 – Push Press

Push Press

Repeat!

That’s got me hot and sweaty, and I have only done it three times.

Please do it five times, rest for 30 seconds to a minute, and repeat it as many times as possible.

We have done a full-body workout. We have used one set of dumbbells. Look how much space we have taken.

To increase the intensity, you are not going to increase speed. You will increase the load, but you want to ensure that your form is perfect on those renegade rows and other exercises.

Make sure the hips don’t rock, and wide enough of a stance that’s great for your back and your core. This hits every muscle in your body. You can be done in 12 to 15 minutes and will be toasted.

Hey, if you liked this workout, I got another 27 more with barbells and dumbbells over here:

Give that one a try. Make sure to like this post and leave me a comment.

Shawna Kaminski

P.S. – Here are a few more workouts for you to try:

• Blonde Bombshell Barbell Workout
• Wild 6 Dumbbell Workout
• Best Burpee Workout