Each facet of performance and function will be targeted by a different exercise/movement pattern to cover the entire body.
In addition, you'll be able to use the same set of dumbbells (probably) for three of the four exercises, making this a very low-equipment workout in terms of how many things you have to get set up to use.
Exercise 1 - Explosiveness - Single Dumbbell Snatch - 3 reps each arm
This exercise doesn't require a lot of technique, making it very useful for this type of training and for those who aren't familiar with Olympic lifts like the barbell snatch (which is a VERY technical lift).
I'm using an 85 lb dumbbell for this. Squat down and grab the handle.
Now, using an explosion off the ground, heave the dumbbell straight up off the floor using power from your legs and back.
Don't "pop" the dumbbell off the floor with a jerk. "Squeeze" it off the floor and explode up.
The goal is to power it up all the way to lockout in one movement, though you may find (especially after a few reps) that you have to press to lockout. In an Olympic barbell snatch, that wouldn't be a good lift...for our purposes, it's fine.
Switch back and forth between arms on each rep.
When you've finished your reps on both arms, go immediately to the next exercise.
Exercise 2 - Strength - Deadlifts - 3-5 reps
These can be done with a Trap Bar or straight bar. I've got 405 lbs loaded on the trap bar for these....something you could normally get 6-8 reps with is perfect here. We're looking for a fairly heavy weight here...not something that would max you out in the rep range, just something that will challenge you.
Exercise 3 - Hypertrophy - Dumbbell Bench Press - 10-12 reps
You can likely use the same set of dumbbells for these as you did for the snatches (or have another pair ready if they're not appropriate for your strength levels to hit that rep range).
Focus on keeping tension on the pecs for this, so you're not just blasting out reps. These should be done with a relatively slow negative (unlike the explosive movements, which have no negative, and strength exercises, which have a controlled but not slow negative).
Exercise 4 - Endurance - One-Arm Gripping Dumbbell Squats - 30-40+ reps
This is one of my favorite exercises for building endurance in the legs.
You'll be gripping onto a bar other solid object at about chest height. Hold a dumbbell in the other hand. And even though you're doing one arm at a time, you still want to have two dumbbells ready to go, to allow you to switch easily between the two hands.
Squat down and grab the dumbbell. Then stand up.
You'll notice this grip on the bar allows you to keep a vertical torso position, taking all the back stress out of the movement. It also tends to focus the work more on the quads, rather than the glutes or hamstrings.
I find it to be quite easy on the knees, too...meaning even people with knee issues seem to be able to do this one without any problem.
When doing these, I like to switch hands after a set number of reps (either 5 or 10 to make it easier to keep track and keep things even).
Then just keep switching hands until you've done as many reps as you possibly can and your legs can't hold you up anymore.
The beauty of this exercise in terms of endurance is that you can use your gripping hand to assist with the movement, allowing you to push yourself much further.
As well, unlike a barbell squat, when you're done, the dumbbell is just an inch from the ground. Set it down and you're done and you can collapse to the floor without having to rerack a barbell.
Take 3-4 minutes rest in between rounds and do 3-5 rounds.
Try this 18-minute dumbbell crawling fat-loss circuit for time-efficient fat-loss!
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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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