Hey, fabulous FIT CHICKS! 🐥 Ready to turn up the heat and sculpt your body from head to toe? This FIT CHICKS Friday, we’re diving into the world of total body transformation with a sizzling Total Body Dumbbell Complex! 🔥

What’s a Total Body Dumbbell Complex, Anyway?

In simple terms, it’s a fierce sequence where you seamlessly flow from one exercise to the next, keeping that dumbbell in hand the entire time. No rest, no changing weights – just pure, unadulterated fierceness! 🏋️‍♀️

Why You’ll Love the Total Body Dumbbell Complex

  1. Efficient Power-Packed Moves: Life’s too short for endless workouts. The complex lets you target your entire body in a time-efficient manner – fierce and fabulous! ⏰
  2. One Weight Wonder: Grab a dumbbell that challenges you during the toughest exercise in the complex. No need to juggle weights – keep it simple, keep it fierce! 💪
  3. Rest is Earned: Rest for 30-60 seconds between rounds – your body earns it! This keeps your heart rate up, torching calories and leaving you feeling fab. 🔥💃

FIT CHICKS Friday’s Total Body Dumbbell Complex

Let’s break down this week’s fierce and fab complex:

  1. Squat to Press: Engage those legs and shoulders as you seamlessly transition from a squat into a powerful overhead press.
  2. Reverse Lunge with Alt Bicep Curl: Sculpt your legs and tone those biceps with this dynamic move.
  3. Single Leg Deadlift with Row: Challenge your balance, target your hamstrings, and sculpt your back with this total body burner.
  4. Oblique DB Side Bend: Say hello to defined obliques as you work on that graceful side bend.

How to Crush It:

  • Perform 10 reps of each exercise without putting that dumbbell down.
  • Rest for 30-60 seconds between rounds.
  • Repeat for 2-3 rounds, depending on your fierceness level!

Your Journey, Your Pace

Whether you’re new to fitness or a seasoned pro, this Total Body Dumbbell Complex is designed for YOU. Embrace your journey, feel the burn, and revel in the fabulousness of your strength. 🌟

So, grab your dumbbell, kick off those doubts, and let’s crush this total body transformation together! You’ve got this, fierce FIT CHICK! 💪💃

Stay fierce, stay fab, and keep dominating those FIT CHICKS goals! 🏆🐥




If you  love our FIT CHICKS Friday you will love the FIT CHICKS 28 Day Transformation Challenge. It is a 4 week fitness, nutrition & lifestyle challenge for busy women – like you – that want to transform their bodies and create healthy habits that ACTUALLY work for life.

No confusion. No hard to follow plans. We walk you through EXACTLY what to do each day of each WEEK to create the health, new body & a life of never dieting again. You just have to follow along.

This in program is about ditching the “quick fixes” with weekly customized fitness, nutrition & life coaching support designed FOR WOMEN to get fast results including:

  • Weekly meal plans & grocery lists
  • Weekly workouts to do in under 30 minutes
  • Weekly workout videos to follow along
  • Weekly FIT CHICKS 101 lifestyle videos
  • Accountability & support through our private Facebook community
  • and more!

Register at fitchicks.ca/challenge