Sometimes we do not have access to a fitness center, or can’t afford to join one. However, it is not an excuse to neglect your fitness life! Here are two workouts that can be completed in the comfort of your own home, all using just one dumbbell. So, grab your dumbbell, push that table aside and give yourself some workout space. These total body workouts will target every muscle in your body, and leave you sore for days! Perform as many rounds as possible in 20 minutes. Hit that timer and let’s get started.
One Dumbbell, Two Lung-Crushing Workouts
30 Turkish get-ups
30 alternating bicep curls
30 weighted jump squats
30 broken push-ups
Lie down with your back on the ground, and one arm extended to the side. Hold the dumbbell with one hand and extend the right arm off the floor. Bend your right knee, with your foot still firmly on the ground. Take a deep breath, and push your left side up using your left arm. Lift your hips, squeeze your glutes and sweep your straightened leg backwards into a lunge. Slowly stand up from the lunge, with the arm holding the dumbbell extended overhead. Now repeat the steps backwards to go back onto the ground! Repeat this movement 30 times for this circuit, alternating hands after 15 reps.
Too difficult? Practice without the weights until you get it right.
Alternating Bicep Curls
Stand upright, with one hand holding a dumbbell. Keep your arms tucked in close to your body, and slowly curl the dumbbell by bending your elbow. Slowly bring the weight back down, and repeat 15 times on each side.
Weighted Jump Squats
Stand upright, with your feet hip-width apart. Hold the dumbbell with two hands in front of your chest. Bring yourself down into squat position, and quickly jump up in a quick motion. Land back down in squat position, and repeat!
Get yourself into push-up position, holding one dumbbell with your left hand. Perform a pushup as normal, with your core engaged. Make sure your elbows are tucked in close to your body, and your hands are directly under your shoulders. Alternate hands after 15 reps.
Too easy? Extend the assisted arm outwards, and perform the pushups.
Too difficult? Perform knee-assisted pushups instead.
Get yourself into push-up position. Lower your elbows and hands onto the ground. Keep your back straight, and your gaze forward. Do not dip or arch your back, and focus on breathing rhythmically for the entire minute. Keep everything engaged.
30 Russian twists
30 overhead single-arm press
30 squat thrusters
1 minute jumping jacks
Sit onto the ground. Bring your knees towards your chest, lifting your feet off the ground, so that the only thing in contact with the floor is your glutes. Hold the dumbbell with both hands over your belly button. Keeping your gaze forward and your back straight, twist your waist to either side, bringing the dumbbells down to touch the floor each way. Repeat 30 times.
Overhead Single-arm Press
Stand straight, with one hand holding a dumbbell. Slowly extend that arm overhead. With your palms facing forward, bring your arm down into a 90-degree angle, and push the dumbbell back up with force. Repeat 15 times before switching sides.
Grab the dumbbell with both hands and hold in front of your chest. Stand with your feet shoulder-width apart. Squat down with your gaze forward, and your knees pushing out. Using the force from your hips, push the dumbbell overhead as you return from the squat position. The power to push the dumbbell upwards should come from your legs, and not your arms! Repeat 30 times.
Too easy? Add a jump after every thruster!
Too difficult? Perform normal weighted squats.
Stand with both feet on the ground, and your arms by your side. Using one explosive movement, jump your feet out into wide stance, and extend your arms overhead from the resting position. Jump your feet back into the starting position, and bring your arms back down. Perform as many as you can in a minute, and record how many you get each round!
Try out these two circuits at home for a brutal 20-minute workout! You’d be surprised at how much you can push your body, even using the most basic equipment! Remember to stretch afterwards, and take a quick breather after every round.