You don't need a gym filled with equipment to build serious muscle, strength, and conditioning. All you need is two dumbbells and a plan! I put together 3 complexes, each using nothing more than a pair of dumbbells and your body. Each complex will challenge you in a unique way.Complexes are great because they force you to complete a high-volume workout in a short amount of time. The key is to hang on to the weight until you've completed all the movements.

Complexes are an effective way to train, since they boast all the benefits of traditional strength training with the added perks of cardiovascular conditioning and fat loss. Because you flow the movements by using the same weight throughout each one, complexes boost muscular endurance, which means you’re training muscles to repeatedly exert force against resistance. Complexes are great for everyone …