Do you only have one dumbbell to get your workout in today? Here is a workout that you can do with a single dumbbell. This workout focuses on the full body targeting all the major muscles groups. Complete 12-15 reps of each exercise and repeat each exercise for 3-4 sets.
12-15 Goblet Squats
- Begin with your feet hip to shoulder width apart and take the dumbbell to your chest. Sit back into your squat like you would reach back for a chair behind by bending in the knees. Aim to keep your chest up and the weight close to your body. Drive through your heels and exhale as you return to your starting position.
12-15 Single Arm Chest Press
- Begin laying on a bench or on the floor with your single dumbbell in one hand. Start with your arm fully extended over your chest with a slight bend in the elbow. Bending at the elbow lower the dumbbell towards your chest keeping your elbow tucked in slightly towards your side (avoid flaring elbows wide) and keep your wrist neutral. Don’t forget to engage your core for this exercise as you are only completing one side at a time and your body will want to rotate side to side. At the bottom of the movement begin to press the weight up and away from you by extending at the elbow to return to the start position. Complete all reps and then repeat on the opposite side.
12-15 Reverse Lunges
- Begin holding the dumbbell at your chest and start standing tall with your feet together about hip width apart. Step back with one foot and bend both knees to 90 degrees. Do not allow your back knee to touch the floor (instead hover just above the ground). Keep your chest upright as you step backwards. Once you have reached your 90 degrees, drive through both feet to return to the start position. Step back with the opposite leg on the next rep. Repeat until all reps have been completed on both sides.
12-15 Single Arm Rows
- Begin by placing the same side hand and knee on the bench (if you do not have a bench you can complete this movement by bending forward at the hips from a standing position). Grab the dumbbell in the opposite hand and allow full extension at the elbow. Row your elbow back behind you and squeeze the shoulders blades together at the top of the movement. After reaching the top, lower the weight back down to the start position. Complete all reps on one side and then switch to the opposite side.
12-15 Step Ups
- Begin with the dumbbell at your chest in front of a bench or a chair. Step one foot up onto the bench or chair and lean forward slightly (nose over toes) to stand up fully on the bench or chair. Step back down to the start position. You can alternate your lead foot in this exercise or you can complete them all on one side and then move to the other side. Complete 12-15 reps on each side.
12-15 Single Leg RDL
- Begin with the dumbbell in one hand in front of your thigh. The opposite side that you are holding the dumbbell will be your planted foot. Begin by hinging forward at the hips keeping the spine tall and the hips level. The back foot will lift out behind you as you tip forward. In a controlled manner return to the start position. Complete all reps on one leg and then switch sides. This exercise can be done supported as well if your balance is not strong enough to allow you to maintain good form.
12-15 Glute Bridges
- Laying on your back place your dumbbell on your hips (if you have bony hips, you may want to place a mat between the dumbbell and your hips to give a little bit of padding). From this position activate your core and lift your hips up towards the ceiling. Pause at the top of the movement to squeeze your glutes and then lower back to your start position.
There you have it, a full body workout hitting all the major muscle groups with only a single dumbbell. Remember that you don’t need a huge amount of equipment to get a good workout in!
Until next week!
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