If you want a KILLER fat-loss workout that can be done FAST, this is one of my favorites.
- It's time-efficient, taking only 15 minutes to work every major with high volume.
- It's space-efficient, taking up only about 10 square feet of floor space.
- And it's equipment-efficient, using just ONE dumbbell for the entire workout.
You're going to be doing 3 exercises...a one arm dumbbell floor press, then a one-arm dumbbell row, then a dumbbell reverse lunge, in a non-stop circuit.
The trick here is that you're going to be rotating through these single-limb exercises, going back and forth from limb to limb so that you're primarily working one side of your body at a time.
This allows you to keep going without stopping while still using relatively heavy weight.
And to make it even WORSE (I mean better, ahem), you won't let the dumbbell touch the ground for the ENTIRE 15 minutes.
You'll be supporting that weight in some fashion the entire way through, which places further demands on just about everything in your entire body, along similar lines as a Turkish Get-Up would.
This is not only deadly on the metabolism but twice as deadly on the core...all the one arm exercises (especially the press) puts tremendous torque through the core muscles, which muscle contract strongly to prevent rotation.
How to Do The One-Dumbbell Non-Stop Fat Loss Circuit
Before you start in with a full circuit, practice the transitions with a lighter dumbbell to get the procedures down. Then go for it.
First, lie back on the floor and get into position for a one-arm dumbbell floor press. You can start with the left arm or the right arm. I recommend starting with your weaker side.
You'll notice my left leg is bent. This allows you to push with the same-side leg to help press the weight up and stabilize the body.
Press up.
Do 3 reps on your left arm then rest the dumbbell briefly on your chest to switch arms (and legs).
Now do 3 reps with the right arm.
To get into position for the row without letting the dumbbell touch the ground, bring the dumbbell forward and leg the weight of it "leverage" you up into a seated position.
Then roll around, keeping the dumbbell up off the ground, and get up.
Now get into position for a one-arm dumbbell row. For this, you can either brace your other elbow on your knee or keep that arm free of support.
Do 3 reps of rows on the left arm.
Switch hands then repeat for 3 reps on the right hand.
Once you're done with the rows, switch hands again, moving the dumbbell back to your left hand. We always want to keep the dumbbell moving back and forth between hands so that grip strength is never a limiting factor...just your will to live.
Now get into position for single dumbbell reverse lunge. When holding the dumbbell in your left hand, your left leg should be forward so that the dumbbell is held on the outiside of your thigh.
Now step back and come down into the lunge position. As you come down, you should have a degree of forward lean to your torso in order to better involve the glutes.
Repeat for three reps then switch hands and do three reps on your right hand with the right leg forward.
That's one round through. Now you're going to keep going for the rest of the 15 minutes...without stopping.
To go from the reverse lunge to the floor press, this is the easiest way I've found. Stand up then rest the dumbbell on end on your thigh. Now come down into the bottom position again.
Then swing your right leg around so your foot comes UNDER your body while you control the dumbbell with both hands then roll back into position. This is easier to see in the video demo.
Start the cycle again and keep going with three rep sets. I've found this to be the best rep range for this training as it allows you to use relatively heavy weight while not building up a lot of lactic acid, which would limit the length of time you'd be able to do this workout for.
By the time you're done, you will be DONE. It's a fast fat-loss workout that hits EVERY single major part of your body...time-efficient, space-efficient and equipment-efficient.
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And if you like this workout, you'll LOVE these ones...
- The Single Dumbbell Attack
- Total-Body Countdown Murder
- The Inside Out Core Crusher
- Lactate Tolerance Training for Chest
- Dueling Banjo Hell
- The Good Morning Burger
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