Hold onto your hat for a one dumbbell workout! This fitness routine is challenging, fun and works your entire body. You can easily perform the workout at a gym or at home if you have a few pieces of exercise equipment available to you. The focus here is on getting lean and strong.
One Dumbbell Workout
I would recommend selecting one lighter weight and one heavier one. This will depend on your personal fitness level. The weight should feel like a challenge, but not so hard that you can’t perform 12-15 repetitions with it. Typically if you can do 15 reps like it’s easy peasy then you should graduate to a heavier dumbbell. Using one dumbbell is a huge opportunity to work your core and develop stabilization. Awesome, right?
You can perform this one dumbbell workout either twice through or do 2-3 sets of each exercises and move onto the next. Your sweat session – your way! I like to use both methods depending on how I feel. Either style will be effective in getting you results.
- Make sure to keep your abs connected. The motion is the leg back and out.
- Turn your back leg in and your front leg out.
- Freeze the front knee in place and step back. Front thigh is in line with the hip.
- Push your big toe down to the ground. Scoop your armpits forward and make sure to not round the upper back.
- Tailbone is tucked under and ribs are down. You will need to keep your head in line with the body.
- Weight is in your heels, squat straight down until your calf touches your hamstring.
- The knee closes completely while you open the thighs. Elbows stay inside of your knees. Don’t let the back round or the butt wink under.
»»1-Arm Bench Press
- Lie down and squeeze the bench between your thighs. This will help you pull the pelvic floor up and connect your abs.
- Connect your right ribs to your left hip. Treat this movement as if you are using both arms. This will prevent rotation.
- Think of using your body into the bench vs. pressing the dumbbell into the air.
»»Bent Over 1-Arm Row
- Learn over and push your butt back into your hamstrings.
- Use your hand to fold the ribs.
- Row the dumbbell up smoothly. Do not let the lowering of the dumbbell pull your shoulder forward.
- Shoulders blades are back, down and connected. Act as if you are using 2 dumbbells to keep the shoulders even. Be sure to to focus on slow and controlled reps. This is your goal.
- Stagger the feet with the right food forward and the dumbbell in your right hand.
- Keep the left foot back with the left arm supporting your upper body on the bench.
- Keep your back flat and your shoulders down.
- Use the legs to throw the dumbbell up and out to the right.
- Think to yourself pull, open and throw.
- Hold the dumbbell by its sides.
- Perform the same goblet squat.
- Bounce out of the bottom and drive up.
- Make the press happen as you are coming to the top of the squat.
- Press the lats down as you drive the dumbbell up and back.
- Try to make the motion fluid without awkward stops between the squat and the press.
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OTHER FULL BODY WORKOUTS:
Below is a good set of dumbbells (affiliate link) if you don’t already have a set at home and this is a good basic bench (affiliate link) if you want to put forth a little more of an investment – plus if you have the extra space!
How About You?
- Ever perform a one dumbbell workout?
- Do you have space for a weight bench?