The Prunge is a total-body exercise, perfect for time-efficient fat-loss training.
This one is horrible...truly horrible...but in the best way it's possible to be horrible.
And yes, the name isn't great but the exercise is awesome...and all you need is a pair of dumbbells.
It's a combination of a push-up, a dumbbell row, a lunge and a deadlift...all wrapped into ONE two-part exercise.
It's a beast and it will really show you what you're made of.
I highly recommend practicing with a light weight before you go full speed ahead on the movement with a heavier load. It's not a high-skill exercise but it does require a bit of coordination to perform. Once you get the hang of it, it's easy, though.
First, set a pair of dumbbells on the floor in front of you. I like to set them at a bit of an diagonal rather than straight. I'm using a pair of 85 lb dumbbells in the demo.
Come down into the bottom of the push-up. This exercise works the chest, tricep and shoulders.
As you push back up, bring your left leg up and forward and step it far forward like a lunge. This works the abs nicely.
You should step right up by the dumbbell handles...you'll need the base of support to be way up there to do the next part of the exercise.
Perform a one-arm dumbbell row while at the same time bringing your torso to an upright position. This should be a POWERFUL movement.
When I did this one, I did the row with the same-side hand as the leg I stepped forward with. It's also possible to do this one with the opposite side hand instead, if you prefer.
Balance can be an issue during this part of the exercise, which is why I definitely encourage you to start with light weight to get an idea of how it flows.
This part of the exercise works the deep core muscles strongly.
Bring the dumbbell up and back and hold for a second.
This combination movement hits the entire posterior chain (upper back, lower back, glutes, hamstrings and calves) in one powerful movement. It also brings in the rear delts and traps to bring the dumbbell up and back and hold it at the top, as well as the biceps and brachialis. The straightening of the leg brings in the quads and adductors.
So yes, as you can see, I'm truly NOT kidding when I say this is a TOTAL-body exercise. There's really nothing that doesn't get worked to some extent here...even the forearms by gripping the dumbbells.
Next, return the dumbbell to the start position in front of you.
Bring your left leg back and into the start of the push-up position again.
Then you're going to do the same pattern with the other leg and arm. Start in the top of the push-up.
Come down to the bottom.
As you push back up, bring your right leg forward into a big forward lunge.
Row the dumbbell to the top as you stand upright in the top of the split squat position.
Bring it back down.
Bring your leg back.
Then you're back to the start of the push-up again to repeat the cycle with the left leg.
I'll tell you right now, this one is BRUTAL. If you enjoy hard training, you're going to like this one.
And if you like time-efficient, hard training, you're going to LOVE it.
Definitely watch the video to get the best idea of how it flows.
How To Use Prunges In a Workout
If you're short on time, you could do an entire workout in a matter of a few minutes using only this exercise.
I did 5 sets with 1 minute rest in between and I was sweating buckets. Perform as many reps as you can get until either your form starts to break down or you run out of gas....I ran out of gas on every set.
Depending on how heavy your dumbbells are, you may want to do more sets of these or fewer. I recommend using a weight you can get at least 5-7 reps on each side with for the full metabolic effect of the exercise.
If you go too heavy, you won't be able to get enough reps to really get your metabolism cranking. I tried a pair of 105 lb dumbbells and I could do a couple of reps, but I couldn't get enough reps to really push the metabolic effect.
My next modification will be to address the biggest weakness of this exercise, which is when you're strong at push-ups, using just your bodyweight for resistance isn't much of a challenge to the chest and triceps. To fix that, I'm going to wear a backpack and throw some weight into it.
If you're NOT strong at push-ups, you could address that by doing kneeling push-ups. That would allow you to still perform the row/deadlift with whatever dumbbell weight you can manage and still get the full effect of the exercise.
Definitely give this one a try...it's a fantastic metabolic resistance training exercise. And, even as tough as it is, you won't even have enough energy left to swear at me by the time you're done.
Another great functional posterior chain exercise is the Landmine Tire Flip Deadlift.
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Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
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