This is the first of a kinda regular series of workouts you can do with just one piece of equipment. Great for mixing things up a bit, if you are travelling and have limited options or if you are caught up in the craziness of the pending influx of new years resolutionists.
I’m going to start with the landmine. It’s simple, adaptable and easy to set up. Plus, I’ve been playing around with it a lot recently and I can think of a lot of options.
Workout 1 – The complex
A complex is simply a series of exercises where you don’t put the bar down AT ALL until all the reps are done.
Choosing your weight wisely is important as your weakest exercise in the series is always going to be your limiting factor. For example, if you can do a landmine squat with 40kg, but can only press 15kg, you would go with the lower weight, as you won’t get the pressing part of the series done without stopping and adjusting the weight.
The exercises (video links where I have them, descriptions where I don’t):
Goblet squat – Hold the end of the bar at chest height and squat away! Don’t let your low back hyperextend at the top, lots of abs!
Landmine Alternating press – With a 2 handed grip on the end of the bar, press till your arms are straight, then lower the weight to the left shoulder. Press back up to the centre, then down to the right shoulder.
Perform 12 reps of each (6/ side on the alternating press and rotations) in the first round. Rest 60-90 seconds and go on to round 2, which is 10 reps.
Rest 60 seconds between subsequent rounds, dropping the reps to 8,6 and 4. I’m not sure the last round of 2 reps will be of any real value, which is why I’ve left them off.
Workout 2 – The Circuit
With the circuit, you can adjust the weights to let you use the best weight for each exercise.
Landmine deadlift x8 – You know what to do here, just like the RDL above, but you go all the way to the floor.
Reverse lunges x8/ side
Meadows row x8/ side
Half kneeling press x8/ side
Landmine hollow body x8/s
Rest 1-2 minutes, repeat for 3-4 rounds.
When loading these, use 1 full sized plate on first. This will likely be the weight you can use for the press movement. After that add smaller plates to make them easy to remove before going to the next exercise. This way you aren’t fighting with the plates between rounds.
If you are short on time or want to try something a little different, give this a go and let me know how you get on!