5 Total-Body Workouts You Can Do With One Piece of Equipment
You don't need a full gym to get an incredible full-body workout
In a crowded gym, you can forget complicated training sessions that involve using multiple pieces of equipment. Your solution: Snag whatever tool you can find, follow this guide, and you might be surprised to get an even better workout than you planned.
By not switching from equipment to equipment you’ll cut down on unnecessary rest, packing in more reps in less time, which jacks up your heart rate and works your muscles harder. The result: Less fat, more muscle. (Bonus: These workouts are great for a minimalist home gym, too.)
Designed by three different New York City-based fitness experts, these workouts utilize either a barbell, kettlebells, dumbbells, sandbag, or suspension trainer. Prepare for your most efficient workout ever.
Kettlebell Double-Shot Workout
Equipment: Two kettlebells
Time: 15 Minutes
Trainer: Todd Cambio, C.S.C.S., StrongFirst Kettlebell Instructor
Directions: Do the exercises in the order shown, without resting between exercises. Rest 2 minutes. That’s 1 round. Do 3.
1. Kettlebell pushup-position row, 5 reps each arm
2. Kettlebell swing, 15 reps
3. Kettlebell goblet squat, 20 reps
Barbell Plate Pyramid Workout
Equipment: Barbell and plates
Time: 30 Minutes
Trainer: Todd Cambio, C.S.C.S., StrongFirst Kettlebell Instructor
Directions: Load the bar with a weight you can lift 5 times. Do the first superset, then reduce the weight on the bar by 5 to 10 percent. Do 5 supersets, reducing the weight on the bar each time. Rest 2 minutes, then move onto the second superset, repeating that pattern for 5 supersets. Rest 2 minutes, then move on to the third superset, again repeating the pattern.
Superset 1
1A. Barbell deadlift, 5 reps
1B. Skater hop, 10 reps on each side
Superset 2
2A. Barbell hang clean, 5 reps
2B. Burpee, 10 reps
Superset 3
3A. Barbell push press, 5 reps
3B. Barbell front squat, 10 reps17-Minute Sandbag AMRAP Workout
Equipment: Sandbag
Time: 17 minutes
Trainer: Todd Cambio, C.S.C.S., StrongFirst Kettlebell Instructor
Directions: Do the exercises in the order shown. Do as many reps as you can in one minute for each, resting a minute between exercises. That's 1 round. Do 2.
1. Alternating sandbag shoulder squat
Rest a sandbag across your right shoulder. Push your hips back, bend your knees, and drop into a squat. Push back to the start. That’s 1 rep. Next round, rest the bag across your left shoulder.
2. Sandbag-on-shoulders jump squat
Rest the bag across your upper back and shoulders. Push your hips back, bend your knees, and drop into a squat. Explosively push back up, jumping as high as you can. That’s 1 rep.
3. Pushup
4. Sandbag slam
Perform this move like a medicine ball slam. Hold the bag overhead, your body straight and as tall as possible. Now slam the bag into the ground as hard as you can. That’s 1 rep.
20 Minute Dumbbell HIIT Blast Workout
Equipment: Dumbbells
Time: 20 minutes
Trainer: Brittany Corbett, CPT
Directions: Perform the exercises in the order shown. Do each exercise for 30 seconds, rest 30 seconds, then move onto the next exercise until you've completed them all. That's 1 round. Do 2.
3. Dumbbell snatch (right arm)
4. Dumbbell snatch (left arm)
8. Dumbbell side lunge (to right)
9. Dumbbell side lunge (to left)
10. Dumbbell alternating stepup
Full-Body TRX HIIT Workout
Equipment: TRX or other suspension trainer
Time: 25 minutes
Trainer: Arthur Hsu, TRX Instructor
Directions: This workout features two circuits. For circuit 1, perform each exercise for 20 seconds, resting 20 seconds between exercises. Do 4 rounds, then move on to circuit 2.
Circuit 1
1. TRX lunge
3. TRX burpee (switch legs each round)
Circuit 2
In circuit 2, you'll do 4 rounds, performing the prescribed number of reps for all exercises each round.
Round 1: 20 reps
Round 2: 15 reps
Round 3: 10 reps
Round 4: 5 reps
2. TRX hip raise
Lie faceup, your feet in low cradles of the TRX. Your butt should be on the floor and your knees bent. Press your upper back into the floor, your heels into the handles and lift your hips until they’re straight. That’s 1 rep.
Mark Barroso, CSCS, is a Master Trainer, Spartan SGX Coach, freelance writer and aspiring Athletic Trainer based in New Jersey.
Readers Also Read
Our Editors Found the 10 Best Walking Shoes
How to Eat to Lose Fat and Gain Muscle
5 Strategies for Staying Ripped After 50
The 9 Fitness Trackers Worth Your Money
