5 Full-Body Workouts You Can Do With One Piece of Equipment


Kirsten Macnab |

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.

Designed by three different New York City-based fitness experts, these workouts utilise either a barbell, kettlebells, dumbbells, sandbag, or suspension trainer. Prepare for your most efficient workout ever.

total-body-workouts-with-one-piece-equpiment-kettle-bell

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

total-body-workouts-with-one-piece-equpiment-barbell-plate

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 reps

total-body-workouts-with-one-piece-equpiment-sandbag

17-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.

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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.

1. Dumbbell pushup and row

2. Dumbbell overhead press

3. Dumbbell snatch (right arm)

4. Dumbbell snatch (left arm)

5. Dumbbell overhead press

6. Dumbbell skier swing

7. Dumbbell squat and press

8. Dumbbell side lunge (to right)

9. Dumbbell side lunge (to left)

10. Dumbbell alternating step-up

total-body-workouts-with-one-piece-equpiment-TRX

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

2. TRX Spiderman pushups

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

1. TRX triceps press

2. TRX hip raise
Lie face up, 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.

3. TRX biceps curl

4. TRX hamstring curl

5. TRX row to overhead press

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