So, this newsletter is for that time when you have barely any equipment and not much time at all. You could skip the workout, but you feel pretty crap and like you need to move.

This might happen to you if you are feeling tired at the end of a long day, or even a bad nights sleep . You may be in a busy commercial gym, hotel gym or at home and have some spare kit lying around. I have had this experience myself and wanted to give you some ideas on what you can do with limited resources.

If you have 1 dumbbell that is just heavy enough to challenge you. For women, this could be 5-14kg. For men, we will be looking at the 8-20kg region.

Go make that dumbbell yours and try one of the following.

Sample workout 1

Start with...

DB Turkish get up- 2 reps a side

Then move onto...

3 rounds of 15 reps each

DB Goblet loaded split squat
DB SA bent over row (free standing) (do with 1 arm and place other arm on your hip/ out to the side to counterbalance).
Rest 30 seconds, repeat 3 times

DB SLDL
SA DB Press
Rest 30 seconds, repeat 3 times

Sample workout 2

Start with...

SA DB snatch- 2 rounds at 6 reps a side

Then move onto...

3 rounds of 15 reps each

DB Goblet Squat
SA DB renegade row (I would recommend the palm faces in towards you and stays neutral throughout, the twist in the video is a little more advanced)
Rest 30 seconds and repeat 3 times

SA DB offset lunges
SA DB floor press

The main takeaway I would like you to have from this newsletter, is that you can do quite a bit with very little given the right mindset. If you find yourself stuck, allow yourself to be open minded and get creative.

Yours in health

Patrick Fallis

Founder of Leaner
www.leaner-uk.com