The 15-Minute Single-Dumbbell Workout You Can Do Anywhere
Jan 23, 2014 18:50
Let's get real: Not everyone has time to hit the gym, or jog around the neighborhood consistently. So here's a workout by certified trainer Craig Ballantyne, author of Turbulence Training, which you can do when you're short on time, or stuck at home.
Using the heaviest weight on a dumbbell you can handle, perform the prescribed number of reps for each exercise in order, taking a 30 second rest between moves. Finish as many as you can in 15 minutes.
MOVE 1: 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.
MOVE 2: 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 rib cage (B), then lower back to start. That's one rep. Do 10, then repeat on the other side. MOVE 3: 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.
MOVE 4: 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.
One in every six couples in the world, and one in every four couples in developing countries, was found to be suffering from infertility—according to a WHO study, published at the end of 2012. Read more
When it comes to hair extensions, new hairstyles, and wigs, the Brazilian hair has attained a new definition and special status. The Brazilian hair has gained prominence in the recent years, thanks to its comfortable and form-fitting nature enough for decorative purposes. Read more
Vouched for by public figures like Dr. Oz, this dietary supplement has helped many achieve their weight loss goals. Even so, there are those who disbelieve the claims made about this supplement. This article will break down everything you need to know about Garcinia Cambogia, including what it is, how it works, and if it really is effective. Read more