The Single Dumbbell Attack
Metabolic Monster Workout
One single dumbbell is going to push your entire body to the LIMIT....
- Zero setup time
- Minimal equipment requirements
- Very little training space needed
- Works your whole body
- Done in 3-4 minutes
This circuit is the ULTIMATE in training efficiency...a total-body workout with 6 exercises using ONE dumbbell.
You'll go straight from one exercise directly into the next with ZERO rest...which is easy to do because you will NEVER let go of the dumbbell the whole way through. It's truly a monster...
This circuit takes ZERO setup time and only about 6 square feet of floor space, making it perfect for home gym or CROWDED gym training. I'm using a 105 lb dumbbell for this demo.
Exercise #1 - One Dumbbell "Goblet" Push Press - 4-6 reps
Exercise #2 - Goblet Squats - 4-6 reps
Exercise #3 - Single Vertical Dumbbell Rows 15-20+ reps
Exercise #4 - Single Dumbbell Stiff-Legged Deadlifts - 4-6 reps
Exercise #5 - On-Dumbbell Push-Ups - 15-20+ reps
Exercise #6 - Dumbbell Swings - 6-8 reps
Exercise #1 - One Dumbbell Goblet Push Press - 4-6 reps
First pick up the dumbbell with both hands on the handle.
Set it on end on your thigh then get your hands under the top set of plates in a "goblet" position (I'm using a 105 lb dumbbell). In terms of weight, this first exercise should be the "load limiting" exercise, meaning the dumbbell you pick should be based on getting 4-6 reps with this exercise...everything else will follow from there.
Now stand up and start in the "goblet" position. Squat down a bit. Then push-press the dumbbell up and overhead.
Pause briefly at the top, lower the dumbbell down, then bend your knees into a partial squat again before using elastic energy to rebound and push-press the weight back up again.
When you've done as many reps as you can, stop the press at the bottom and hold in the goblet position...then go directly to...
Exercise #2 - Goblet Squats - 4-6 reps
Hold the dumbbell under the top set of plates, in front of your chest. Then squat down.
This exercise will target your legs and your frontal core support muscles (and arms and shoulders).
On the final rep, rest the dumbbell on end on your knee at the bottom then switch your grip from palms under the top plates to fingers gripping under the top plates,
Which leads directly to...
Exercise #3 - Single Vertical Dumbbell Rows 15-20+ reps
This is a very close grip row which I find really targets the "inner" back muscles strongly (i.e. middle traps, and rhomboids) in addition to the lats.
Then, keeping that same grip, stand up then go directly into...
Exercise #4 - Single Dumbbell Stiff-Legged Deadlifts - 4-6 reps
Even though the weight is relatively light for this exercise, your glutes and lower back are already pre-exhausted from the previous exercises. The hamstrings are basically on their own for this one, so it's very effective even with this weight.
When done, set the dumbbell on end on the ground and set your hands on top and do...
Exercise #5 - On-Dumbbell Push-Ups - 15-20+ reps
This is a close-grip push-up variation. Set your hands so that you're gripping partially on the SIDES of the dumbbell, not just setting them on top. This forces inwards tension onto the pecs in addition to the triceps for pushing up.
When done, bring your feet back beside the dumbbell, stand up and go directly into...
Exercise #6 - Dumbbell Swings - 6-8 reps
These are done exactly like a kettlebell swing only with your fingers gripping under the top dumbbell plates insated of gripping a kettlebell handle. This is a posterior-chain dominant power exercise that is the definition of a hip hinge movement.
Rep out until you lose the explosiveness in your hips...and you're done!
Now, here's the beauty of this design...
First, you're using a single dumbbell to work your ENTIRE body in about 6 square feet of floor space (this is awesome)...
Every exercise is matched with an antagonistic movement "book-end" to keep your body in balance.
These pairings are the push-press and the dumbbell swing...the goblet squat and the stiff-leg deadlift...the row and the push-ups. Even the rep ranges roughly match up in each in these pairings.
The order of these exercises shifts focus alternating upper body and lower body to minimize localized fatigue so your performance stays relatively high. This means you can push yourself at peak levels all the way through the circuit.
Bottom line, this workout will CRANK your metabolism through the ROOF while kicking off a MASSIVE anabolic response in your body due to the heavy loading, deep squatting and big muscles being worked.
It's a "beast-maker" and it flat-out WORKS.
I recommend doing 3-5 rounds of this, taking 2-3 minutes rest (long enough that your performance remains relatively consistent in each round).
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