The 15-Minute Single-Dumbbell Workout You Can Do Anywhere
Jan 24, 2014 02:50
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.
[WomensHealthMag]
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.
[WomensHealthMag]
