This full body workout only takes 30 minutes, six moves and one dumbbell
If you’re strapped for time, space, and equipment, we’ve found the right exercise for you—and all you need is one dumbbell. The exercise, devised by the coach Rhiannon Bailey (Opens in a new tab)is a full-body workout, designed to help you build lean muscle mass, without having to spend hours working out in the gym. If you want to get in shape, this is an exercise worth referring to. Read on to find out more.
All you need for this exercise is one of the The best adjustable dumbbells Since you’re only using one dumbbell, don’t be afraid to reach for a heavier weight. If you don’t have dumbbells, a kettlebell will work, too. Remember, your weight should feel difficult, but not impossible, through the last few reps—you should never feel like you’re forming to finish the exercise.
If you’re new to exercise, or you’re getting back into exercise after an injury, it’s a good idea to check your form with a personal trainer before increasing weights, or reps, to avoid putting yourself at risk for injury.
Build total body strength in 30 minutes with a single dumbbell and these 6 moves
If you’d rather see things written down, here’s your 30-minute workout. You’ll work for 45 seconds, resting 15 seconds between exercises. If you want to make things more challenging, skip the rest and work for the full 60 seconds. If you want to make things easier, work for 30 seconds, and rest for 30 seconds. Complete five rounds in total.
To perform a squat, stand with your feet slightly wider than shoulder-width apart. Imagine that you are standing at the face of a clock, pointing your toes to 11:00 and one o’clock. Hold a kettlebell or dumbbell against your chest, just below your chin. To start the squat, bend your knees and hips as if you were sitting on a chair directly below you. As you squat down, push your knees out so they track directly over your middle toe.
As you squat down, push your chest out, and keep your eyes looking straight ahead to keep your back flat and avoid bending or rounding your spine. Sit as low as you can with your knees in line with your feet and back flat, then push off with your feet to stand back up to the starting position. Here more about How to do a squat.
To do dumbbell snatches, start with dumbbells in front of you. Sit down and hold a dumbbell in one hand, keeping your back flat. Once you’ve got a hold of the dumbbell, explode upward, turning the dumbbell so you lift it above your head in one smooth motion. Make sure to keep the elbow high during the process and push the dumbbell up with a straight arm.
Lower the dumbbell back down with control, switch it with your other hand, and repeat, advancing with the other side. Keep switching sides throughout the exercise.
bent on contention
In this bent-over row, lift dumbbells with both hands. Keep a slight bend in your knees, and your back straight. Slowly, with control, lift the dumbbell up toward your chest, stopping at the elbow. The movement should come from the muscles in your back and shoulders, not your arms. Pause at the top of the movement, before lowering the dumbbells back to the starting position.
Lunge against the mug
To do the reverse lunge, you’ll want to start at the top of the exercise mat with your feet shoulder-width apart, holding dumbbells with your hands at your torso. Engage your glutes (squeeze them together) and brace your core as you step backward with your right or left foot, making sure your legs stay shoulder-width apart and your hips remain pointed forward.
Keeping your spine perpendicular to the floor, lower your body to the floor until both legs are at a 90-degree angle. Your front knee should be over your front ankle, and your back knee should be below your hip. Press back from the back foot to the starting position and repeat on the other side.
For more details, and for information on the differences, see our guide on How to do a lunge.
Start by standing tall, feet hip-width apart, holding a dumbbell in both hands, palms facing inward. With your upper arms still and your shoulders relaxed and back, exhale and bend your elbows to bring the dumbbells up to your shoulders. Hold for a moment at the top of the movement, then inhale as you lower the weight back to the starting position. That’s one rep. keep your elbows close to your torso the entire time; If they tend to flare up, ease the load for now.
That’s what happened when this fitness writer did it Bicep curls every day for a week.
Dumbbell plate move
To perform the plank move, hold a moderately heavy dumbbell and place it in front of you lying horizontally. Place your left hand slightly in front of the dumbbell and to the right of it. Place your right hand directly over your left side, aligning your shoulders directly over your wrists. Step back behind you and come to your toes, as if you were going to do a push-up. Draw in your belly button, squeeze your glutes and quads, and maintain a neutral spine.
Without moving your hips, lift your right hand off the floor, reach down and, pulling it with your right hand, pull it to the right side. Make sure to keep your hips aligned with the rest of your body – don’t allow them to lift or fall toward the floor. Repeat by lifting your left hand off the ground, extending your hand below you, and grabbing a dumbbell in your left hand, pulling it to the left side. exchange between the two sides.
What are the benefits of dumbbell exercises?
This is a resistance training exercise, designed to build muscle and strength while adding weight in the form of dumbbells. The short rest periods allow your muscles to recover slightly, so you can move into the next set with good shape and strength. If you skip the rest, you may need to lose weight in the last few reps, and heavier dumbbells and good form will help stimulate muscle growth.
Weight training can boost your metabolism, help you lose weight, help you build stronger bones, and reduce overall body fat by building muscular endurance. This exercise targets most of the major muscle groups in the body, so it’s a good idea to add it to your repertoire, whether you’re just starting out or more experienced. It’s also a good idea to sleep in in January when the gyms are busiest.
Looking for more workout inspiration? here 5 of the best kettlebell exercises for building muscle and strengthPlus 9 of the best exercises for firing your quads. We found this one too The kettlebell workout that uses only 3 moves and 25 minutes to train your entire body.