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...
that means circuit training...
that means not your "normal"
circuit training, either!
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.
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.
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).
give you an idea of just how effective
this is, I performed this circuit 3
days ago and my core is STILL tight!
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.
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.
back on the floor and set your left
upper arm flat on the floor, taking
ALL the tension off the chest. You're
basically balancing the dumbell with
your forearm at this point.
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).
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).
3 reps on the left arm then set the
dumbell on your chest and switch hands.
the press on the other side now, being
sure to set your same-side leg out wide
set it on the ground, grab it with both
hands then roll to the side and set
it on the floor.
If you REALLY want to challenge
yourself, go through the ENTIRE 15 minute
circuit WITHOUT setting the dumbbell
on the floor. This is my preferred method
now and it's a LOT more challenging.
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,
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.
up with power...
3 reps then switch to the other arm.
set the weight on the floor and go straight
into the next exercise, One Dumbell
the dumbell in your left hand and lead
with your right leg, so the dumbell
is in front of your back leg.
3 reps then repeat on the other side
for 3 reps.
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.
with NO rest,
go right back into the One Dumbell Floor
Press and repeat this 3 exercise circuit
for 15 minutes total training time.
This is time-efficient fat-loss training
at it's best.
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
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
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.
all you need is a single dumbell and
a patch of floor space to do it!
workout can be done anytime you like,
especially if you just need to do a
fast workout covering all your bodyparts.
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 below. When I want
to lose fat FAST, this is the one I
you like this training technique,
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