Ask someone what makes a good workout, and they’ll probably say it needs to be quick and it needs to be convenient. (They might also say it needs to be painless but you can’t keep everyone happy.)
As a seven-time Mr Olympia champion-turned-purveyor of daily fitness tips and inspiration, Arnold Schwarzenegger knows this only too well, which is why this week he shared a short, convenient complex workout via his Pump Club newsletter.
Complexes involve performing several exercises back-to-back in one continuous sequence, much like a circuit workout. The difference between the two is that a complex uses one piece of equipment, like a pair of dumbbells or a kettlebell, they’re a handy option when the gym gets busy or if your home workout kit is limited. They build muscle, burn fat and provide a side helping of cardiovascular gains too.
I enjoyed the last Arnold Schwarzenegger dumbbell workout I tried, so I started my Monday with this Schwarzenegger-endorsed complex and it didn’t disappoint, but it’s also a lot more beginner-friendly than you might imagine. To help make it even more accessible, I’ve added regressions for each exercise below if you need to dial down the intensity as fatigue sets in.
Ready to give it a try? All you need is a timer and pair of dumbbells.
How to do Arnold Schwarzenegger’s five-move dumbbell complex This workout involves five dumbbell exercises, alternating between a lower-body and upper-body movement. Perform five reps of each exercise, resting as little as possible between each, to complete one round. Set the weights down and rest for 1-2 minutes, then repeat.
For beginners, Schwarzenegger’s team recommends setting a timer for 10 minutes. People with more training experience can increase that to 20 or 30 minutes as appropriate. Make a note of how many rounds and reps you complete in your chosen time period and try to beat it next time.
Schwarzenegger’s team also says this workout can also be performed using bands, a kettlebell or even a weighted rucksack. “To find the right weight, use your weakest exercise (for most, that’s the overhead press) for all movements,” they add.
1. Goblet squat
Cup the end of one dumbbell in both hands in front of your chest.
Keeping your back straight and torso upright, bend your knees and push your hips back to lower. Push your knees out as you lower so they don’t cave in—keep them in line with your feet
Lower until your hips reach knee height, or as low as your mobility allows.
Push through your heels and extend your legs to stand.
Make it easier: Bodyweight squat
Set down the dumbbell and perform this move with just your bodyweight. Just because you’ve removed the weight, don’t use it as an excuse to rush the reps with sloppy form. Take your time and focus on the muscles you’re working.
2. Overhead press
Standing Dumbbell Overhead Press – YouTube
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Hold dumbbells at shoulder height with your palms facing forward.
Engage your core then press the dumbbells straight overhead so your biceps finish close to your ears.Lower the weights slowly to the start position and repeat.
Make it easier: Push press
Use your legs to generate momentum to help your shoulder muscles as they tire. Lower into a quarter squat, then drive up powerfully and use this force to press the weights overhead with each rep.
3. Romanian deadlift
Dumbbell Romanian Deadlift – YouTube
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Hold dumbbells in front of your thighs, palms facing toward you.
Engage your core and, keeping your back flat throughout, hinge forward at the hips and push your butt back.
Lower the weights to mid-shin height (or as far as your range of motion allows).
Drive your hips forward and squeeze your glutes to return to the start.
Make it easier: Hip thrust
If your lower back or hamstrings aren’t happy with this move, set the weights aside and do this floor-based hamstrings and glutes move instead. With feet flat on the floor and arms wide for support, drive your hips high until your knees, hips and shoulders align. Lower slowly to tap the floor and repeat.
4. Bent-over row
Stand, holding dumbbells by your sides.
Engage your core and, keeping your back flat, hinge forward at the hips, pushing your butt back, until your back is almost parallel to the floor. Let your arms hang naturally.
Keeping your core engaged to protect your lower back, lift the weights toward your ribs, bending your elbows and drawing them past your torso. Squeeze your upper back muscles at the top of the lift.
Lower the weights until your arms are straight and repeat.
Make it easier: Single-arm row
Work one at a time with this single-arm variation. Hold one dumbbell and place your other hand on a chair or bench, making a three-point stance with your feet wide apart. From this solid base, lift one dumbbell into your ribs, then lower it slowly and repeat.
5. Alternating lunge
Stand, holding dumbbells by your sides.
Take a big step forward, keeping your torso upright, and bend both knees until your back knee gently taps the floor.
Push off your front foot to return to the start position.
Repeat on the other side, alternating sides with each rep.
Make it easier: Bodyweight lunge
Dump the dumbbells and perform this move with just your bodyweight. As with the bodyweight squat, avoid rushing and maintain strict form with every rep.
