Single Dumbbell Complex

A Fat-Burning Finishing Circuit

The summer countdown is on! And for most of us, that calls for dealing with those few stubborn pounds before the warm weather strip down begins. Since we are already lifting consistently, the tightening up process calls for cleaning up the diet and adding in cardio. Ugh…cardio.

If you’re bored of the bike, can’t stand the stairs and detest the dreadmill, its time to mix it up with another method. We suggest giving a FAT-BURNING FINISHER a try!

As the name implies, a finisher is a set tagged onto the end of your weight training session. The goal of the finisher is to maximally challenge your total body, deplete your energy stores and increase the afterburn. A finisher can be just one exercise or a combination of exercises that induce a high metabolic cost.

There are endless options for finishing circuits. Below is a Single Dumbbell Complex for you to try! For more Fat-burning Finishers demonstrated by 2015 Arnold Australia IFBB Bikini Champion Janet Layug, pick up the June 2015 FitnessRx For Women Magazine – on newsstands now!


A “complex” is a series of movements, one done right after the other without putting down the chosen equipment: barbell, dumbbells or kettlebells. For this finisher, you will use one dumbbell for the entire set. The key is continuous movement and effort.

– Complete 10 reps of each move back-to-back, no rest.
– For unilateral moves, complete 10 reps on each side.
– After completing one rotation, rest for 1-2 minutes.
– Complete 4-5 rounds, depending on your fitness level.
– Choose a weight that will challenge you but allow you to keep form.
– Move quickly throughout the exercises.

Single Dumbbell Complex - Single Dumbbell Complex

1. Goblet Squat

Holding a dumbbell by one end close to your chest, take a wider than shoulder-width stance and descend into the squat. Don’t allow the weight to pull your chest forward— keep your torso upright and chest high. Explode up and repeat.

Single Dumbbell Complex - Single Dumbbell Complex

2. Goblet Reverse Lunge

Begin holding a dumbbell by one end close to your chest with your feet together. Step one leg back into a reverse lunge. Focus on full range of motion—your back knee should almost touch the ground. Step the leg forward to the starting position. Then, perform the reverse lunge with the opposite leg. Continue alternating.

Single Dumbbell Complex - Single Dumbbell Complex

3. Single-arm Dumbbell Swing

This is similar to a kettlebell swing but utilizes a dumbbell. Stand with your feet wider than shoulder-width holding the dumbbell in one hand with your palm facing down. Tighten your abs, hinge your hips back and release the dumbbell between your legs. Quickly snap your hips forward to drive the dumbbell to about chest level. Your whole body should be tensed. Then, lower down to hip hinge position again and repeat. Make sure to keep your hips and shoulders square and your back flat. Complete all reps on one side before switching to the other arm.

Single Dumbbell Complex - Single Dumbbell Complex

4. Dumbbell Pullover

Holding the end of a dumbbell between two hands, position your upper back on a bench or stability ball. Pressing through your heels, bridge your lower body up and contract your core. Hold that position throughout the exercise. Extend your arms straight up from shoulders so that the dumbbell is centered on your chest. Then lower the weight behind your head feeling a stretch in the lats, chest and serratus. Keeping the arms just short of straight, lift the dumbbell back to the starting position


See more Fat-Burning Finishing Circuits HERE.


2015 Arnold Australia IFBB Bikini Champion
2015 Miss Hooters International
Registered Nurse
Gifted Nutrition Athlete
Team BodyTech
26 years old
Lives in Lakeland, Florida


For more tips and motivation from Janet, follow her on Twitter (@janetlayug), Facebook (JanetLayug) and Instagram (janetlayug). Janet can be contacted for appearances through

Jaime Baird

Jaime Baird is an IFBB Bikini Pro. Her life’s mission is to help others, especially women, achieve their best in health and life.

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