CLUBBELLS // 30 Min FULL BODY Compound to Complex Movements Workout

Today, we are working on building flows with compound exercises, making them more complex movements!

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We'll have 2 hands on the clubbell the entire time, so especially for the early part of the workout, I recommend you challenge yourself with heavier weight. The 2 flows we do at the end are more moves for more time, so consider shifting down in weight. As always, adjust for yourself based on what feels manageable.


Workout:::
8 Rounds of 20 seconds on, 10 seconds off. *Switch which hand is on top each round.*

1. Swing to Squat Swing
2. Out Mill to Front Press Squat
3. Staggered Stance Swing
4. Step Back Lunge Shoulder Cast
5. Wide Stance Side Swings

4 Rounds of 40 seconds on, 20 seconds off. *Switch which hand is on top each round.*

1+2= Outside Mill to Front Press Squat to Squat Swing to Swing and Step to Center
3+4= Staggered Stance Swing to Order (with feet together) to Step Back Lunge Shoulder Cast

Equipment Needed: A single clubbell.


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This video features my personal fitness routine and may not be suitable for everyone. Always consult your doctor before starting any new exercise program. Listen to your body, take your time, and go at your own pace. Progress takes consistency—Rome wasn’t built in a day!

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