The One Weight Workout
I don't know where I stand on the coronavirus, but I understand why some people are freaking out and why some people are making memes.
What I do know is that I want you to be prepared in case of any drastic measures taken by the local government.
I also want you to be able to stay on track if you are forced to be at home.
Like I say all the time- our business is based on your results, and we don't let bullshit stand in the way.
When you don’t have acces to the gym you have to think on your feet and come up with a simple yet effective workout that you can perform with minimal equipment in minimal space.
At home you will probably not have access to equipment or weights, but that is no excuse for a poor workout. I am of the firm belief that you can complete a bad-ass workout with just your body, or in this case with just one weight.
Here’s a full workout you can perform multiple times per week with only one weight.
Here is a difficult full body workout that you can complete with just one dumbbell, kettlebell or even your small child or dog. You will not only be using one weight- you will only be working one side of your body at a time. By working in this offset manner you will force your core to work overtime.
You are going to perform this circuit like a pyramid. You will perform each circuit 4 times.
The first time you are going to do 12 reps. The second time you are going to 10 reps. The third time you are going to 8 reps and the fourth and final time you are going to do 6 reps.
First perform the circuit once with your non-dominant side. Then take a 30 second break and perform the circuit once with your dominant side. That's one round.
Do not rest between exercises, for a simple workout like this to be effective you must work close to your cardiovascular capacity AKA work your ass off.
1. One Arm Floor Press
2. Offset Goblet Squat
3. One Arm Overhead Press
4. Offset Bent Over Row
5. Offset Reverse Lunge
6. Offset Pushup with Shoulder Tap
7. One Arm Overhead Carry
In this video I am holding 2 kettlebells. You will only be holding one.
