Simple But Brutal Limited Equipment Workouts

Hanley

I was short on time while down coaching at a competition in Cork last weekend. I had access to what is a pretty standard hotel gym.

In this video I'll show you all you need to know to still get a good workout with just a pair of dumbbells.

I'm gonna list the blocks below, and then 3 options on how you can get a killer workout from them.

Block 1:
Push Up
Renegade Row
Wide Stance Squats

Block 2:
DB OH Press
DB Row
Reverse Lunge

Block 3:
DB Push Press
Jump Squat

Option 1:
Do 3 rounds of each block - 10 reps per exercises, going on the minute. Rest for whatever is left in the minute.

Take a minute break, move onto the next block and repeat

- 1 "circuit" = 11 minutes, complete more if you're up to it

Option 2:
10 reps of each exercise per block, then 9 of each, then 8... all te way down to 1.

No rest between rounds. Complete all 3 blocks as quickly as possible

Option 3:
3 minutes - complete as many rounds of each block as possible, 10 reps per exercise.

1 minute break.

Complete the next block for 3 minutes... etc

1 "circuit" = 11 minutes, complete more if you can

Give it a bash next time you're short on time

I'll keep this thread updated as I shoot more.

https://www.youtube.com/watch?v=Lmlu2lOp8Zs

Hanley

// HOME & HOTEL SHOULDER AND ARM WORKOUT

Here's a 45 minute German Volume Training inspired shoulder and arm blaster for you to try next time you're short on time and equipment in a hotel gym.

It's the perfect pump up before hitting the beach or pool!!

Here's what you're doing;

A- DB overhead press 10x10 @ 3010 with 60s recovery

**rest 1 minute**

B1- Front raise 3x10
B2- 90deg lateral 3x10
B3- Bent over raise 3x10 with 60s recovery between trisets

**rest 3 minutes**

C1- Standing DB curls 10x10
C2- Rolling tricep extensions 10x10 with 60s rest between supersets

Give it a go and let me know how you get on.

PS--- it's a KILLER workout to try even in a well stocked commercial gym too and will pack on some serious mass when combined with good nutrition and reocvery

househero

nice idea for a thread. Post more videos Hanley

Hanley

// ROW, ROW, ROW YOUR BOAT FOR INCREASED FAT LOSS AND CONDITIONING

https://www.youtube.com/watch?v=7-YrCFBb1AM

The Concept 2 rower is the perfect tool for someone high on "need" and short on time.

So if you NEED to get fitter and drop bodyfat, watch this short video to see how you can increase your fitness and drop fat with these 4 simple ....but NOT easy... row workouts.

Option 1:
Row 150m as fast as possible, 30-60s off x10 - the end goal is 10x 150m in less than 30s each, with 30s recovery

Option 2:
20s on, 60s off x10-20 rounds - aim to get each 20s block above 100m

Option 3:
500m as fast as possible x3 w/ 90sec recovery. Aim for no more than a 5% drop off in time between rounds

Option 4:
2km flat out - if you get under 7 minutes you're a complete boss, but I bet you won't.

I have a SERIOUS love / hate relationship with the concept 2.

Alf Veedersane

Hanley wrote: »

I have a SERIOUS love / hate relationship with the concept 2.

I've lost count of the number of times I've torn through a couple of rounds of Option 1 thinking "Jesus, this might actually be getting easier" only to find myself on the ground 5-7 minutes later wondering when my legs might work again.

househero

Alf Veedersane wrote: »

wondering when my legs might work again.

hahahahahahahahhaha

i love that feeling

Is it the same idea as sprint intervals, i love those