This Strength-building Dumbbell Complex Comes Complete with a Metabolic Kicker
The brainchild of ‘The Mountain Tactical Institute’ an elite facility who specialise in training climbers, military operators and emergency responders, ‘Curtis P’ is a dumbbell complex (a series of movements strung together, one rep at a time with a single piece of equipment) that doses your entire body with a hefty dose of functional, strength building medicine.
Challenging your upper back, legs and shoulders while toasting your grip and building a cast-iron core, a single ‘rep’ of Curtis P delivers a full-body stimulus, ticking all the right boxes.
This workout combines the functional strength-building effects of multiple Curtis Ps, with a metabolic stinger that challenges to move quickly or rack up a seriously high-rep count.
Start a running clock, grab your dumbbells and get to work. You’ve got fifty reps of Curtis P to get through. The stinger? For every two minutes that elapses, down tools and complete ten burpees, getting straight back to your dumbbells immediately after.
How few burpees can you accrue making your way through all 50 reps?
‘Curtis P’ Complex x 50
Hang Clean
Hold your dumbbells at your side. Hinge at the hips to lower them to your knees (A). Stand back up with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Do not stand back upright, move directly into your squat.
Front Squat
With your bells still secured on your shoulder (A) , drop into a front squat, until your thighs pass parallel to the ground (B), before driving back up explosively. Keep your trunk tight and torso flat.
Lunge Left/Right
Stand tall after your squat, keeping your dumbbells shouldered (A). Keeping your chest up at all times, take a step forward with one leg, bending your front knee until the back knee touches the ground (B). Stand up explosively, pause and repeat with the other leg.
Push Press
Both legs, lunged- Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower under control to your shoulders then down to you sides, moving directly into your hang clean for rep two.
Burpees x 10 (every 2 minutes)
Every two minutes drop your bells and immediately squat down, placing both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B) Drop straight back to the deck and repeat.
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