The One- Dumbbell Workout Solution

by | Nov 3, 2015 | Workouts

By Jen Ator

Packed gym? No problem! Downsize your equipment to maximise your results.

The shape-up-for-summer freak-out has begun and the empty gym of two weeks ago, with its well-stocked weight rack, is no more. But that doesn’t mean you can’t get a good workout. In fact, when you’re short on time, stuck at home, or navigating a packed gym, scaling back can make you more efficient. Simplify your routine without sacrificing results with this single-dumbbell workout from trainer Craig Ballantyne, author of Turbulence Training. Using the heaviest weight you can handle (while maintaining proper form), perform the prescribed number of reps for each exercise in order, resting 30 seconds between moves. (You can rest up to a minute, if needed, or make it tougher by dropping that break altogether.) That’s one circuit. Rest two minutes, then finish as many circuits as you can in 15 minutes. Beginner? Start with two circuits and build from there.
You’ll need: a bench; one heavy dumbbell

Narrow-stance goblet squat

Stand with your feet shoulder-width apart and hold a dumbbell vertically in front of your chest, both hands cupping the dumbbell head (A). Keeping your chest up and your core tight, sit your hips back and squat as low as you can (B). Press through your heels to return to start. That’s one rep. Do 15.

Single-arm bent-over row

Place your left knee and hand on a bench and hold a weight in your right hand at arm’s length (A). Pull the dumbbell up to your ribcage (B), then lower back to start. That’s one rep. Do 10, then repeat on the other side.

Single-arm chest press

Lie face-up on a bench, holding a dumbbell in your left hand at your chest (A). Press the weight directly upward (B). Slowly lower back to start. That’s one rep. Do 10, then switch arms and repeat.

Dumbbell swing

Hold a dumbbell with both hands using an overhand grip and stand with feet hip-width apart. Push your hips back, knees slightly bent, and lower your chest to bring the dumbbell between your legs (A). Keeping your core tight, push your hips forward and swing the dumbbell up to shoulder height (B). Reverse the movement, swinging the weight back between your legs. That’s one rep. Do 15.

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