This is one of my favorite time-efficient total-body workouts for hitting literally EVERYTHING.
The base complex is my Single Dumbbell Attack (found in my Metabolic Monsters program).
You're going to be cycling through six exercises, all done using the same dumbbell.
Now the fun part...you're going to do a "drop set" style method reducing the weight after each completion of the complex.
The weights I used for this were 125 lbs, 95 lbs, 65 lbs and 35 lbs...so dropping 30 lbs each time. Take NO rest in between drops.
You can use whatever weights and whatever drops you feel are appropriate for your strength levels.
How to structure the workout...
The first round through, go through all four weights. Take 4 minutes rest. Then start with the second heaviest weight (in my case, 95 lbs) and do a triple drop set.
Then take 3 minutes rest. Then start with the third heaviest weight (65 lbs) and do just one drop in weight.
Then take 2 minutes rest and do one final round with the lightest dumbbell.
After that, you are DONE.
Because you'll be able to get more reps as you start using lighter weights, you'll be working not only every muscle group but every muscle fiber TYPE as well (both types of fast twitch as well as slow twitch).
This workout literally works EVERYTHING in every capacity.
This one will likely be better in a home gym or uncrowded gym as you'll be taking up multiple sets of dumbbells (you can also just use 2 or 3 dumbbells instead of 4, if that works out better logistically).
Exercise #1 - Dumbbell Push Press
The push press is going to allow you to use a bit heavier weight than a strict overhead press, which will be good for loading the other exercises in the complex. This one will likely be the "load limiter" exercise for you, so choose a weight you can get about 3 to 5 reps with.
You'll be holding it like you would for a Goblet Squat.
Squat down a bit.
Then use leg power to help push the dumbebll up into lockout overhead.
Perform your reps, staying just short of failure.
After your last rep, you can keep the dumbbell in the same position go right into Goblet Squats.
Exercise #2 - Goblet Squats
Your rep range will depend on your Goblet Squat strength...you don't have to push to failure but you do want to work hard.
Squat down.
Then come back up. Repeat for as many reps as you want to target.
When you're done, in order to switch to the next exercise, lean back a bit and rest the dumbbell on your chest (the video shows this), then switch your grip to fingers under the plates.
Exercise #3 - Vertical Dumbebll Rows
This is a simple dumbbell row gripping under the dumbbell plates.
Row the bar up into your midsection.
When you've finished your reps, bring your feet in close.
Exercise #4 - Romanian Deadlifts or Stiff-Leg Deadlifts
This exercise is going to target your posterior chain (to close the loop from the goblet squats by working the opposing muscles). This is going to be a lower-rep exercise, even though the weight is fairly light...it's overall fatigue that will limit you here.
Don't let the dumbbell come all the way down the floor and don't stand fully upright. Keep tension on the glutes and hamstrings the entire time.
Exercise #5 - Push-Ups on the Dumbbell
When you've finished the deadlifts, set the dumbbell on end on the floor and set your hands on it.
Even though your hands are elevated, overall fatigue will make this one fairly challenging. Really focus on squeezing the chest and triceps while you do it.
When you're done, bring your feet in then stand up, gripping the dumbbell under the top set of plates.
Exercise #6 - Dumbbell Swings
This one is going to be the final death blow...
Normally, I recommend you do powerful, explosive training FIRST in a workout or complex. In this case, we're going to FINISH with it to really see what you've got left (mentally and physically). It's going to make the exercise that much harder.
Sitck to low reps for this...you won't have much choice by this point.
Then you're done...with that weight...
Slide that out of the way, then grab your next lighter weight and go right back into it.
When you've gone through the full complex cycle, slide that off to the side, grab your next lighter weight and go again.
When you finish with that weight, grab your lightest weight and finish it out.
NOW you get to rest.
As I mentioned above, take 4 minutes rest here, then start with your second heaviest weight and restart the process.
This one is a MONSTER for total-body training and conditioning.
I've got a Single Barbell Attack variation as well, if you want to try it with a barbell.
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