单哑铃全身阶梯训练

Start close-up on a single dumbbell spinning on floor. Fast-cut: 10 thrusters → 9 renegade rows → 8 reverse lunges each leg → 7 push-up to row → 6 devil presses → 5 burpee deadlifts → 4 side plank reaches → 3 single-leg RDLs → 2 Turkish get-ups → 1 max-hold front rack carry. Timer overlay counts down. Finish dropping the bell, breathless grin: '47 reps, 1 weight, 0 excuses.'