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3 Exercise 1 Dumbbell Metcon Countdown Workout - Time, Space and Equipment Efficient Training

2,156 views · Published 28 November 2018 · 5:40 · Indexed 29 September 2026

Channel: Nick Nilsson - the Mad Scientist of Muscle · 2018 · Sports

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This is one of the best time-efficient, equipment-efficient metabolic conditioning workouts you can do.  It's a killer fat loss workout.

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For more workouts like this, go to:
http://www.metabolicmonsters.com
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All you need is one dumbbell and a small patch of floor space...you'll hit every major muscle group in your body (including core) with a variety of rep ranges and you'll be done in less than 20 minutes.

You're going to rotate between three exercises...a One-Arm Dumbbell Floor Press, a One-Arm Dumbbell Row and a One Dumbbell Reverse Lunge. Between these three exercises, you cover just about everything.

In terms of execution, it's going to be done non-stop countdown style...meaning you'll start with 10 reps through each exercise (10 reps on each arm on the press and the row) then 10 reps on each leg on the reverse lunge.

Then, with NO rest at all...and I mean ZERO rest...you're going to do 9 reps per exercise. Then 8 reps, then 7, then 6, etc. You'll continue this countdown all the way down to doing one rep of each exercise (on each side). 

This is known as "front loading" the workload...meaning you do more volume at the start of the workout, when you're stronger, then taper it down as you fatigue. In this case, we're doing it by decreasing reps.

** One key point...you're not allowed to set the dumbbell down on the floor at all during the entire workout. This is going to further challenge you as you'll be under load in some way the entire time.

One important thing to note here is that you always want to be alternating which arm you're using on the exercises. If you start with your left arm, you will ALWAYS start with your left arm on every exercise (even the lunge). This will help preserve your grip strength as you go through the workout.

Once you've counted all the way down to 1 rep, you're done. 

Overall, this is a fantastic way to get some great metabolic conditioning in while covering every major muscle group, with very little equipment, in a very small space and in a very short period of time.

It's the perfect "time-efficient" dumbbell fat loss workout.

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This workout builds INHUMAN strength-endurance... (you're a beast if you can do more than 1 round of it)
https://www.fitstep.com/metabolic-monsters/2/landers/1-optin/2-total-body-countdown-murder.htm 

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