The 15-Minute One-Dumbbell Workout Downsize your equipment, maximize your results Fancy equipment. Pricey gyms. Experienced personal trainers. All are nice pluses—but you dont need them to sculpt a better body. In fact, when youre 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 certified 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 harder by dropping that break altogether.) Thats one circuit. Rest two minutes, then finish as many circuits as you can in 15 minutes. Beginner? Start with two total and build from there. MOVE 1 Narrow-Stance Goblet 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. Thats one rep. Do 15. MOVE 2 Single-Arm Bent-Over Place your left knee and hand on a bench and hold a weight in your right hand at arms length (A). Pull the dumbbell up to your rib cage (B), then lower back to start. Thats one rep. Do 10, then repeat on the other side. MOVE 3 Single-Arm Chest Press Lie faceup 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. Thats 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. Thats one rep. Do 15.
Posted on: Sat, 25 Jan 2014 20:18:18 +0000