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If you saw Jay Maryniak’s One-Take Workout, you’re probably wondering how you can work your way up to attempting such a seemingly impossible workout. It takes time and practicing the basics to do so. Maryniak has a full-body killer here for you that will do exactly that, giving you a taste of what it’s like to train like the functional-fitness wunderkind that he is.
A lot of times, you can get a workout in and feel accomplished without improving technique and overall functionality. Maryniak’s style of training provides no such free pass, however, mercilessly revealing chinks in your overall fitness armor. One might call this the “productively exhausting” workout.
The protocol goes as follows: You will do three continuous sets of 40 seconds of work, 20 seconds of rest. After the third set, rest for 1 minute and 20 seconds before moving on to the next exercise. With this workout being timed, the goal is to get in as many good reps as you can. This way you can focus more on executing technique and quality movement.
“The goal of this workout is keeping that heart rate up, building strength, and burning fat,” he says.
All told, the workout should only take around 30 minutes. Maryniak advises doing this workout 2-3 times per week. Even if you don’t own dumbbells, you can make this into a home workout by replacing the DBs with similarly weighted household objects. A less-intense version would use only your own body weight.
If you reach the end of this workout and realize you want to explore more dumbbell-only training options, check out Total-Body Dumbbell Fix on All Access.
| Jay Maryniak’s Dumbbell Bodyweight Blaster Workout |
1. Romanian Deadlift with Dumbbells: 3 sets, 40 sec
2. Dumbbell Push-Up Pull-Through: 3 sets, 40 sec
3. Hollow Body Crunch: 3 sets, 40 sec
4. Dumbbell Thruster to Reverse Lunge: 3 sets, 40 sec
5. Broad Jump to High Knees: 3 sets, 40 sec
6. One-Arm Dumbbell Row: 3 sets, 40 sec
7. Hollow Body Pull-Over: 3 sets, 40 sec
8. Burpee Tuck Jump: 3 sets, 40 sec
| Dumbbell Romanian Deadlift |
Your feet should be shoulder-width apart and your knees slightly bent. Keeping your back as flat as possible and arms straight, push your hips back and let the dumbbells slide down your legs as you reach down toward the floor. Maryniak makes it a little tougher by adding a tempo prescription of 4:2:1—the downward motion should last 4 seconds, hold for 2 seconds at the bottom, and 1 second coming up.
“Keep that spine neutral,” says Maryniak. “I see way too many people at the bottom of the deadlift cranking their neck back, keeping it in full extension, and looking up.”
| Hollow Body Crunch |
Lying flat on your back, extend your legs and arms out straight and let them hover off the floor. Your lower back should be flat. Drawing in a big breath and contracting your abs will help you maintain that position. Draw your knees and your arms in at the same time, hold for a second, and return to the hover position. The goal is to keep your legs off the ground the whole time without needing to rest.
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