Target Your Whole Body Using One Piece of Equipment | Men's Health Magazine Australia

Target Your Whole Body Using One Piece of Equipment

Time poor and looking for workout inspiration? Bookmark this workout by MH Action Hero, Andrew Pap!

Anyone who has access to a dumbbell or kettlebell can give this complex a try. The circuit utilises push and pull movements with different leverages, plus a sneaky burpee inclusion each round.


Known as metabolic conditioning, or a metcon, this session that aims to lift the heart rate and tax the body as much as we can. Burn a lot of calories, put demand on muscles and cardio vascular system, and get in and out of the gym in 15 minutes!


FULL BODY COMPLEX by Andrew “Pap” Papadopoulos
Use a dumbbell or kettlebell that will provide a heavy resistance at 10 reps

2 x Straight Leg Single Arm Deadlift
2 x Single Arm Squat Clean
2 x Single Arm Overhead Press
2 x Reverse Lunge
[Repeat the complex with the other arm]
10 x Burpee

Repeat the complex with 4 reps of each exercise and 8 burpees
Then 6 reps of each and 6 burpees…

Continue the rounds, increasing the reps by 2 and decreasing the burpees by 2 each time through.
Workout is complete once you reach 2 x burpees.

Try more workouts from Pap with his 365 Pilot PROgram. 

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