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Single Dumbbell Conditioning Circuits

 Single Dumbbell Conditioning Circuits

Author of “Home Program Design Mastery,” “The Ultimate Group Training System,” “Build ‘N Burn 2.0,” & “Build ‘N Burn

 

 

 

Here are 4 total-body conditioning circuits that require just one dumbbell! 

 

These circuits use some exercise variations you may have never seen before.
Lots of good stuff going on here with regard to moving & resisting movement in all three planes.
Circuit #3 has a little progression from Circuit #1, and Circuit #4 is a progression from Circuit #2 with regard to movement complexity.
As with any program, regress any movements if necessary!

 

Each circuit uses a 30:30 interval format (30 seconds work:30 seconds rest). Spin these circuits for a total of 3-4 rounds (12-16 minutes).

 

In the 30:30 interval format, a goal of 12-20 reps is suitable for most exercises. For combo exercises such as the 1-Arm RDL + Clean in Sprinter Stance, a goal of 6-10 reps is feasible (since it’s essentially two exercises per rep)!

 

Use a single dumbbell for these circuits. If you have several dumbbell sizes available then by all means, you could swap out from one exercise to the next!

 

Single Dumbbell Conditioning Circuit #1

30:30 x 3-4 Rounds:

  1. 1-Arm RDL + Clean (L)
  2. Alternating Rotational Bent-Over Row
  3. 1-Arm RDL + Clean (R)
  4. Front-Loaded Alternating Reverse Lunge (hold ends of DB)

 

Single Dumbbell Conditioning Circuit #2

30:30 x 3-4 Rounds:

  1. Shoulder-Loaded Squat (L)
  2. Vertical Chop & Lift
  3. Shoulder-Loaded Squat (R)
  4. Alternating Lateral-Lunge with Press-Out

 

Single Dumbbell Conditioning Circuit #3

30:30 x 3-4 Rounds:

  1. 1-Arm RDL + Clean in Sprinter Stance (L)
  2. Alternating Snatch
  3. 1-Arm RDL + Clean in Sprinter Stance (R)
  4. Front-Loaded Alternating MAX Reverse Lunge (hold ends of DB)

 

Single Dumbbell Conditioning Circuit #4

30:30 x 3-4 Rounds:

  1. Shoulder-Loaded Squat in Sprinter Stance (L)
  2. Vertical Chop & Lift in Sprinter Stance
  3. Shoulder-Loaded Squat in Sprinter Stance (R)
  4. Goblet Alternating Curtsy Lunge

 

 

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Check out top level programming by Sarah Rippel :

 

Home Program Design Mastery plus Done for You programs,templates and more!

 

 

 

 

 

 

 

 

 

 

 

 

 

The Ultimate Small Group Training System”  The most Comprehensive Guide to Semi-Private and Small Group Training for Fit Pros.

 

 

 

 

 

 

 

 

 

 

 

Build N’ Burn  – Done For YOU 16 Wk Metabolic Group Training Program for Fit Pros

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Check out The Done-for-You 12 week Build ‘N Burn 2.0 for Fit Pros:

 

 

 

 

 

 

 

 

 

 

 

 

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