Stuck at home with very little equipment?

This is a fantastic, time-efficient circuit for getting a total-body, metabolism-cranking workout using just one dumbbell and a small patch of floorspace.

You'll be continuously looping through a specific sequence of four exercises that cover every major muscle group in your body, shifting the loading around so that you can keep the training going for extended periods of time.

I did this circuit for 15 minutes straight, using an 85 pound dumbbell and it was tough. You can choose shorter or longer time intervals, depending on how much time you have and how heavy of a weight you use, e.g. 5, 10, 15, 20 minutes or more.

Every exercise works your core indirectly, in addition to hitting a major movement pattern. As well, to further work the core and increase the challenge, DO NOT set the dumbbell on floor at any point during the time period (for real...it works much better to keep the loading on your body in this fashion).

We are only going to be performing THREE reps per set of each exercise before moving to the next arm or exercise. The reason is to delay/prevent lactic acid accumulation and to constantly move the fatigue around your body.

This is different than some workouts where you're literally chasing the burn with higher reps...in this case, we're avoiding the burn in order to do more overall work with heavier loads for an extended period of time.

 

Exercise #1 - One-Arm Dumbbell Floor Press

Lie down on the floor with your upper arm on the ground. Your same-side leg should be bent and ready to push against the ground to support the press through the core.

Perform three reps, pausing at the bottom of each rep with the upper arm on the floor.

At the top of the third rep, bring the dumbbell over your body and grab it with the other hand as well. Bring it to your chest, then switch hands.

Do three reps with your other arm.

Make sure to switch your legs, too, bending your right leg when pressing with your right arm.

At the top of the movement, you're going to begin the transition to the next exercise.

 

Exercise #2 - One-Arm Dumbbell Row

This is going to be a standing, non-supported dumbbell row, which will work your back, biceps/brachialis, and core.

From the top of the press, bring the dumbbell down and rest it on end on your thigh, using that weight to help you sit up.

Plant your hand and brace your arm. Keeping the dumbbell on your thigh, turn your body and get up to a standing position.

Now get into the row position. You can either go fully free-standing or you can brace your non-working hand on your other knee. Either way is fine (you will get somewhat more core work without the bracing).

Perform the row.

Do three reps, then switch hands without setting the dumbbell down.

Do three reps with the other hand.

After you've done three reps on that hand, transition to the next exercise.

 

#3 - Goblet Press

This next exercise is going to work the shoulders strongly, in addition to the triceps. Supporting the weight in this position (especially the bottom) is effective anti-flexion/support training for the core.

This exercise is going to be the "weight limiter" in terms of the four exercises, meaning that it's the weakest exercise and will determine what weight you can use for the circuit. Choose a weight you could get at least 6-10 reps with for this exercise.

From the dumbbell row, drop to one knee, set the dumbbell on end on your thigh then set your hands under the top set of plates as you would for a Goblet Squat.

Now stand up. You're in the bottom position of the press (which is essentially the top position of the goblet squat).

Press the dumbbell overhead.

Repeat for three reps.

Then get ready for the next exercise.

 

#4 - Dumbbell Zercher Squats

Drop to one knee and set the dumbbell on end on your thigh again. Now clamp your forearms around the dumbbell handle. This is the Zercher position.

We're using the Zercher position for this instead of the Goblet position for one big reason...moving the fatigue to different muscles.

If you were to use a Goblet Squat, you'd be again fatiguing the shoulders and triceps (and core) in the same fashion as the previous exercise....and those are muscles we want to "rest" in anticipation of going back to the press right after the squat.

The Zercher will focus more loading on the biceps and upper back instead of the shoulders and triceps. It does hit the core strongly as well, but in a somewhat different manner and position than the Goblet Press.

The Dumbbell Zercher Squat also allows you to get a VERY deep squat, working your glutes and thighs effectively.

Come down as far as you can into to the squat and hold for a second or two at the bottom.

Then come back up. Perform three reps.

Set the dumbbell on your thigh, grip it with your left hand.

Now lie back on the floor and begin the sequence again.

Keep repeating this sequence until your designated time period is up.

As I mentioned, I did 15 minutes straight of this workout and it was a fantastic metabolic workout...for me, 15 minutes was plenty and I didn't need any more.

By the time you're done, you will be drenched in sweat and every single muscle group will be well worked.

You're welcome.

You can watch the video of this workout here...

(I have one round shown at normal speed, then several more rounds shown at much faster speed, just FYI). It's a good way to see how the sequence plays out in a real workout.

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Want More Conditioning Workouts You Can Do With Simple Equipment Like This?

Check out my book "Metabolic Monsters"...it's PACKED with killer, time-efficient conditioning workouts that will kick your butt.

Nick Nilsson
The Mad Scientist of Muscle

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https://youtu.be/K2gk0JUHCew
http://www.metabolicmonsters.com/
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