So, you only have one dumbbell? Great, you have plenty to crush your workout. Even just one dumbbell can add just enough challenge to your usual exercises so you can feel it the next day.
The most important thing about dumbbells is knowing how to properly hold them to avoid injuring yourself or straining your back. And since most dumbbells look similar, you can apply the same technique with any type you can find in your gym or online.
Once you’ve reached your maximum depth (aim for as close to parallel to the floor as possible), start exhaling and straightening your legs. Push the ground away from your through your legs and keep your spine straight. At the end of your exhale, squeeze your glutes. Repeat 12-15 times.
15 lb Dumbbell
One large dumbbellto challenge your workouts.
Exhale and use the power from your left leg to lift your body back up to standing. Keep your core engaged throughout the entire exercise as your balance is challenged and maintain a straight back. Repeat 12-15 times and do the same over your right leg. Try to engage your hamstrings and feel them stretch and contract, avoiding the move to come solely from your lower back.
Set of two light dumbbells.
Come to a standing position and separate your stance a bit wider than hip distance. Place the dumbbell on the floor in between your legs and squat down. Grab the dumbbell with your left hand and on your exhale, lift the dumbbell, and in one full motion, straighten your body and bring the dumbbell over your head.
Slowly come back down to your squat and explosively lift up. Squeeze your glutes at the very top and keep your core active. Repeat 10-12 times and do the same with your right hand.
Don't have space for a full weight rack? These adjustable dumbbells are here to help!
Keep your elbow close to your body as you lift and fully engage your core. Repeat 12-15 times and do the same on the other side.
Dumbbell weight rack
Stack your dumbbells neatly.
If you want to take this exercise to the next level, instead of sliding the dumbbell, lift it up and carry it over to the side. Lifting the heavy dumbbell from the floor requires core strength and stability and it will really add a challenge to your workout.
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Keep your elbows as parallel as you can and engage your core muscles so you’re truly isolating the triceps. If you feel like your back is taking over and your form is compromised, sit down. Repeat 12-15 times.
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You can leave your feet on the floor or take it to the next level and lift your legs up. If you do so, squeeze your legs together so they feel like one large limb and isolate your core as much as possible to reap the benefits. Go for 20-30 twists.
Keeps your sweat off.
If you’re more of a kettlebell person instead of a dumbbell, try this workout instead!