By Thomas King, MSc, CSCS, CEP

It’s only Day 2 off work from the COVID-19 related measures and I’m already starting to go a bit stir-crazy. Food is flying off supermarket shelves and your children may be driving you nuts at this point. If you would like a 30-minute distraction from the chaos that has become everyday life this last week, give the following workout a try.

To minimize the amount of equipment you’ll need, it will be a five-exercise “complex” workout. This means you do all five exercises with the same two dumbbells without putting them down. For the workout, try starting with 8 reps per exercise. Do 8 reps per exercise and transition to the next one. When you get to the end, rest about 2 minutes and repeat again for 3 to 5 rounds.

For added benefit, add our “5 At-Home Stretches for Total Body Flexibility” in your warm prior to doing this workout.

1. Dumbbell Romanian Deadlift

  1. Hold one dumbbell in each hand.
  2. Stand tall and soften the knees.
  3. Push the hips directly backwards while reaching towards the floor with your hands stopping just below the knee.
  4. Contract the hamstrings to pull yourself back up while squeezing the glutes hard. Repeat for 8 repetitions.
Dumbbell Romanian Deadlift Start Position
Dumbbell Romanian Deadlift Stretched Position

2. Dumbbell Bent Over Row

  1. Stand tall, soften the knees and bend down to a position similar to the bottom of your Romanian deadlift.
  2. Hold this position and row the weights up until you feel a good squeeze in the shoulder blades. Be mindful that you are not shrugging your shoulders while doing this.
  3. Lower the weights to the starting position and repeat for 8 repetitions.
Dumbbell Bent Over Row Start Position
Dumbbell Bent Over Row Contracted Position

3. Dumbbell Squat to Press

  1. Hold the dumbbells in the front rack position.
  2. Squat down to your full squat depth.
  3. Explode upwards pushing the weights overhead as you do.
  4. Seamlessly begin the next rep. Repeat for 8 repetitions.
Dumbbell Squat to Press Starting Position
Dumbbell Squat to Press Bottom Position
Dumbbell Squat to Press Top Position

4. Dumbbell Push-Up

  1. Place the dumbbells on the floor about 1.5 times shoulder width apart.
  2. Perform full range push-ups touching your chest to the floor each time.
  3. Repeat for 8 repetitions.
Dumbbell Push-Up Starting Position
Dumbbell Push-Up Bottom Position

5. Dumbbell Plank Row

  1. Place dumbbells about two inches apart.
  2. Assume a push-up position on the dumbbells with your hands narrow and your feet about 2 times hip width wide.
  3. Row one dumbbell up, return to the ground and row the other one up. Ensure your hips do not rotate while doing this to properly engage the core.
  4. Repeat for 8 repetitions per arm.
Dumbbell Plank Row Starting Position
Dumbbell Plank Row Contracted Position

There you have it. Complex workouts are a great way to squeeze a high quality workout into a short amount of time. If your dumbbells are heavier, try for 4-6 reps/exercise. If they are lighter, aim for 10-12 reps/exercise.

Only have a resistance band? Check out our “One Band Full Body At-Home Workout

~Thomas 🏋️‍♀️

Do you have weights at home, but not sure what to do? We offer Online Strength Coaching. Receive a custom workout based on what equipment you have, your goals, needs, and current ability. Only 1-week commitment required.

St. John's Fitness Coach

Find out more HERE.

I’ve always been a gym rat, but was getting tired of the same ol’ routine. My better half was attending JKC and encouraged me to try it out. My favourite part of JKC is that is isn’t a gym – it’s a community. Jon and Thomas are awesome, and I love that every time I go I know who’s working out with me and we can socialize while working on our health. Everyone is supportive, encouraging and genuinely looks out for one another. It’s an upbeat and positive experience and I can honestly say that I look forward to each and every workout.

Astrid Billfalk-Kelly

Personal Strength Training by Thomas King

I wanted to add strength training to my cardio, but have always felt gyms to be a bit intimidating, and was worried I would hurt myself without some supervision and help. JKC was highly recommended by several work colleagues. Thomas and Jon are both fantastic, making sure that everyone gets a highly personalized work out in a very supportive environment. The attention to detail and professionalism are second to none. The groups are very small, but very supportive and make the workouts even more fun. Since getting pregnant (36 weeks as I write this) I’m so happy that they continue to help me get stronger while always being safe.

I heard somewhere that achieving your health goals is determined largely by what you do in the kitchen. I am grateful to have found Julia who brought direction and accountability to this most important piece for me. Having Julia in my corner has brought me confidence and certainty that I am on my way to achieving my goals. I highly recommend her if you are serious about making a change and feeling better about your health.

Courtney Sharpe

Nutritional Coaching by Julia Howard

For the past two months I have worked with the JKC team and have never felt better! In addition to a personal fitness plan, JKC’s holistic nutritionist, Julia, worked with me and around my busy schedule to educate me on healthier food options and meal planning. I maintain a daily food log which Julia reviews and provides feedback on and we also have weekly chats to discuss my nutritional goals and potential improvement areas. Julia also helped me to identify and work around dietary constraints which have caused digestion issues for years!

Julia and the rest of the JKC family have helped me get my confidence back! I love starting my days with a good sweat and a healthy breakfast. I understand what foods make me feel my best and my body is well on its way to becoming more lean, fit and happy! I would totally recommend Julia and the entire JKC team!

log overhead press

I had tried JKC based on the recommendation of a parent of one of my students. I originally started by attending Saturday drop in classes. I was hooked. I decided to join full time when I I had taken a year off from teaching and it was the best thing I have done for myself.

First and foremost the trainers at JKC are extremely knowledgeable. I feel like they are as dedicated to my success as I am. The workouts are tailored to me, my skills and my goals. This is important. Jon and Thomas truly want the best for their clients no matter what level of fitness they are starting from. I also like being able to book a session at a time that suits my schedule. This also helps keep me accountable. Once the session is booked I am not likely to cancel!

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