This one is horrible…truly horrible…but in the best way it’s possible to be horrible.
When you’re doing a fat-loss workout, you want to burn as MANY calories as possible as FAST as possible. To do that, you need to work your big muscle groups like your quads, hamstrings, glutes, back and chest.
So…what if you could work ALL of those muscles in ONE exercise.
That’s what a Prunge is…and it IS horrible.
And yes, the name isn’t great but the exercise is awesome…and all you need is a pair of dumbbells.
It’s a combination of a push-up, a dumbbell row, a lunge and a deadlift…all wrapped into ONE two-part exercise.
It’s a beast and it will really show you what you’re made of.
I highly recommend practicing with a light weight before you go full speed ahead on the movement with a heavier load. It’s not a high-skill exercise but it does require a bit of coordination to perform. Once you get the hang of it, it’s easy, though.
When I did this one, I did the row with the same-side hand as the leg I stepped forward with. It’s also possible to do this one with the opposite side hand instead, if you prefer.
I’ll tell you right now, this one is BRUTAL. If you enjoy hard training, you’re going to like this one.
And if you like time-efficient, hard training, you’re going to LOVE it.
In terms of using this one in a workout, if you’re short on time, you could do an entire workout in a matter of a few minutes using only this exercise.
I did 5 sets with 1 minute rest in between and I was sweating buckets. Perform as many reps as you can get until either your form starts to break down or you run out of gas….I ran out of gas on every set.
Depending on how heavy your dumbbells are, you may want to do more sets of these or fewer. I recommend using a weight you can get at least 5-7 reps on each side with for the full metabolic effect of the exercise.
If you go too heavy, you won’t be able to get enough reps to really get your metabolism cranking. I tried a pair of 105 lb dumbbells and I could do a couple of reps, but I couldn’t get enough reps to really push the metabolic effect.
My next modification will be to address the biggest weakness of this exercise, which is when you’re strong at push-ups, using just your bodyweight for resistance isn’t much of a challenge to the chest and triceps. To fix that, I’m going to wear a backpack and throw some weight into it.
If you’re NOT strong at push-ups, you could address that by doing kneeling push-ups. That would allow you to still perform the row/deadlift with whatever dumbbell weight you can manage and still get the full effect of the exercise.
Definitely give this one a try…it’s a fantastic metabolic resistance training exercise. And, even as tough as it is, you won’t even have enough energy left to swear at me by the time you’re done.
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Nick Nilsson
The Mad Scientist of Muscle
