Time-Efficient Fat-Loss Training With Limited Equipment...15 Minutes of Full-Body Circuit Training With a Single Dumbell
By Nick Nilsson
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).
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 for 3 reps.
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.
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.
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.
To see pictures and video of this
technique in action, click this link:
And 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 - Rapid Fat Loss program. When I want to lose fat FAST, this is the
one I use. It'll take you through everything you need to know to drop even stubborn
fat extremely quickly and efficiently...every single day of the 36 day program
is laid out for you...set, reps, exercises, what to eat, how much to eat and
what supplements you can take to get even better results!
http://hop.clickbank.net/myguymygir/betteru&l=400------------------
Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.
Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://hop.clickbank.net/myguymygir/betteru!
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