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.
By the time you’re done, you will be drenched in sweat and every single muscle group will be well worked.
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Nick Nilsson
The Mad Scientist of Muscle
