You've got things to do and places to
be...when you've got limited time available
to train, you have to make FULL use
of every single second you have available
in your workout...
And
that means circuit training...
And
that means not your "normal"
circuit training, either!
I've
got a circuit for you that uses heavy
weight, low reps, and covers all your
major bodyparts in a simple, 3 exercise
circuit. You'll get NO rest during the
entire time period (I recommend at least
15 minutes), which will kick your metabolism
into overdrive VERY quickly and help
you burn fat FAST.
Plus,
as a bonus, you're going to get an
AMAZING core workout due to the
single-dumbell work you'll be doing.
Training unilaterally (a fancy way of
saying one arm at a time) forces the
core to engage strongly to stabilize
the torso, and you'll be doing it on
every single set you do.
You
might not notice this core effect so
much if you're doing high rep, light
weight circuit training, so THIS circuit
is done using 3 reps per side per exercise,
using a moderately heavy dumbell (I'm
using a 105 lb dumbell in the demo).
To
give you an idea of just how effective
this is, I performed this circuit 3
days ago and my core is STILL tight!
The
first exercise you're going to do is
the One Arm Dumbell Floor Press. This
one is a GREAT core exercise and that
one that's going to really light up
your midsection in addition to your
chest, shoulders and triceps. This is
probably going to be weakest exercise
of the three, so use a weight that you
can handle specifically on this one.
Start
with the dumbell on the floor then sit
with your legs on either side of the
dumbell. Reach forward and grab it with
hands then set it on your thigh.
Lay
back on the floor and set your left
upper arm flat on the floor, taking
ALL the tension off the chest. You're
basically balacing the dumbell with
your forearm at this point.
Your
left leg should be shifted out a bit
wide to the side to help stabilize for
the press (you'll feel this when you
go to start the press).
Now
press up. You'll feel this a fair bit
in the triceps, just fyi. And it'll
hit your lower abdominal area/lower
obliques, in addition to the transversus
(the deep muscles of the core).
Do
3 reps on the left arm then set the
dumbell on your chest and switch hands.
Do
the press on the other side now, being
sure to set your same-side leg out wide
to stabilize.
Press
up.
To
set it on the ground, grab it with both
hands then roll to the side and set
it on the floor.
Now
stand up and do a one-arm dumbell row
with the dumbell. I recommend using
the same arm to start each exercise
here, to give it maximum rest, e.g.
if you started the press with your left
arm, start the row with your left arm,
too.
You
can brace your non-working arm on your
knee to solidify your body for the exercise.
This single arm row hits the rotational-stability
aspect of the core as well.
Row
up with power...
Do
3 reps then switch to the other arm.
Next,
set the weight on the floor and go straight
into the next exercise, One Dumbell
Split Squats.
Hold
the dumbell in your left hand and lead
with your right leg, so the dumbell
is in front of your back leg.
Do
3 reps then repeat on the other side
for 3 reps.
Holding
the dumbell in one hand as you do the
split squat also puts rotational-stability
tension on the core (see why this gives
you GREAT core training, too :)...everything
you do in this circuit involves core
stability with fairly heavy weight.
Now,
with NO rest, go right back into the
One Dumbell Floor Press.
And
repeat for 15 minutes total training
time.
You
can do shorter or longer with this circuit,
depending on the time you have available
to you. I found 15 minutes to be a good
range.
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This
is simple, straightforward training
that will hit every major part
of your body, and the secondary
ones that contribute to these
3 big movements. Targeting these
big "hot zones" with
this much training volume will
get your metabolism ROARING.
It's
going to build strength and muscle
mass along with your cardio capacity
and has tremendous core-training
benefits (which you will absolutely
feel for the next few days after
doing this!). Your core gets worked
with all the movements but the
rest of your bodyparts get selective
rest as you work each side of
your body with the different movements.
And
all you need is a single dumbell
and a patch of floor space to
do it!
This
workout can be done anytime you
like, especially if you just need
to do a fast workout covering
all your bodyparts.
If
you want an even MORE detailed
fat-loss program that scripts
out EVERY single training day
and meal for you, definitely check
out my Metabolic
Surge program to the right.
When I want to lose fat FAST,
this is the one I use.
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