Roses are red, Dumbbells are steel, Three brutal circuits, And pain you will feel. Get after it with our Valentine’s Day Massacre Workout!! Flowers, chocolates and romance can wait.
💌 Introduction
Love Hurts
Valentine’s Day. A celebration of love, romance, chocolates and candlelit dinners. All very lovely, but before the champagne starts flowing and the lights go down, we’ve got a little unfinished business.
Whether you’re loved-up or flying solo, our St Valentine’s Day Massacre Workout delivers a full-body assault on your strength, stamina and muscular endurance. Expect burning muscles, a racing pulse and plenty of hard graft before the evening’s festivities.
No mercy. No excuses. Romance comes after the massacre.
🔩 About the Workout
This workout combines two dumbbell complexes followed by our appropriately named Heartbreaker Finisher.
A dumbbell complex involves performing several exercises consecutively using the same pair of weights, without putting them down between movements unless required for the exercise. Complete every prescribed repetition before taking a short recovery break.
Complexes are particularly demanding on grip strength, muscular endurance and cardiovascular conditioning, making them an efficient way to train the entire body.
📜 The Rules
- 💔 The Non-Starter (Beginner): 3 rounds.
- 💘 The Smooth Operator (Intermediate): 4 rounds.
- ❤️🔥 The Casanova (Advanced): 5 rounds.
- Rest: 60–120 seconds between rounds, or longer if needed.
- Equipment: Dumbbells, with lighter weights available for isolation exercises.
Choose weights you can control throughout each complex. The lightest or most technically demanding exercise should determine your loading, not your strongest lift.
💋 Warm-Up
Warm up with light cardio, dynamic mobility and a practice round using lighter weights.
💕 Complex 1
First Encounter
Complete all five exercises consecutively before resting.
- Biceps curl x 10 reps.
- Front squat with DB’s x 10 reps.
- DB Push Press x 10 reps.
- Lunge with DB’s x 10 reps (each leg).
- DB Bent over row x 10 reps
Complete 3–5 rounds, according to your chosen difficulty.
🔥 Complex 2
Things Get Serious
Complete all five exercises consecutively before resting.
- DB Overhead press x 10 reps.
- Lateral raise with DB’s x 10 reps.
- DB Jump Squat x 10 reps.
- Renegade rows with DB’s x 10 reps.
- DB Bent over reverse Flye x 10 reps.
Complete 3–5 rounds, according to your chosen difficulty.
NB: Keep the dumbbells light enough for controlled lateral raises and reverse flyes. Use bodyweight jump squats if necessary, particularly when fatigue begins to affect your landings.
💔 The Heartbreaker Finisher
Love is a battlefield
Two exercises, one final challenge.
One final challenge stands between you and your Valentine’s Day celebrations: a 10-round descending and ascending ladder combining dumbbell thrusters and burpees.
📜 The Rules
- Begin with 10 dumbbell thrusters and 1 burpee.
- Each successive round, reduce the thrusters by 1 and increase the burpees by 1.
- Continue until you reach 1 thruster and 10 burpees.
- Complete the ladder as quickly as good technique allows.
📉 The Breakdown
- Round 1: 10 Thrusters / 1 Burpee.
- Round 2: 9 Thrusters / 2 Burpees.
- Round 3: 8 Thrusters / 3 Burpees.
- Round 4: 7 Thrusters / 4 Burpees.
- Round 5: 6 Thrusters / 5 Burpees.
- Round 6: 5 Thrusters / 6 Burpees.
- Round 7: 4 Thrusters / 7 Burpees.
- Round 8: 3 Thrusters / 8 Burpees.
- Round 9: 2 Thrusters / 9 Burpees.
- Round 10: 1 Thruster / 10 Burpees.
55 thrusters. 55 burpees. One broken heart.
💝 Workout Complete
'Amor omnia vincit' (Love Conquers all)
Even workouts like this.
If you have enjoyed this workout please share or feel free to comment below 🙂
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