You can get very good results and gain muscular strength without a stock of weights and a crowded gym. Using one dumbbell and performing just 6 different kinds of exercises at home will allow you to work out your whole body and fully exercise your entire set of muscles.
This workout, which was invented by Sara Kathryns who is a fitness trainer with a certification, is primarily a bunch of compound exercises. This means that you can work on various muscles at the same time. It’s not only efficient but also you will be able to elevate your heart rate, improve your muscle coordination, and that will lead you to work harder in less time and therefore burn more calories.
Below, we explain in what way you can work out your full body only with the use of one dumbbell, provide the manner of doing it, and present several good reasons why it is a workout of choice for the busy-at-heart people who train at home.
What You’ll Need
The only piece of equipment that is required in this workout is a single dumbbell. In case you work out with adjustable dumbbells, make sure that the last few reps are hard to manage, yet you still can maintain good form. Additionally, you might want to use a yoga mat but it is not necessary.
The whole workout comprises six exercises and is performed in four rounds. Depending on your physical condition, you should do 8–12 repetitions for each move.
The 6-Move Dumbbell Workout
Squat to Triceps Extension Start with the dumbbell overhead in both hands. Lower into a squat while keeping your arms extended, then as you stand up, perform a triceps extension by lowering the dumbbell behind your head and pressing it back up.
What it works: Legs, glutes, triceps, and core.
Lateral Lunge with Lateral Raise Hold the dumbbell in one hand and step out into a lateral lunge on the opposite side. As you push back to standing, lift the dumbbell out to the side for a lateral raise.
What it works: Glutes, inner thighs, shoulders, and core.
3. Underhand Dumbbell Row
Stand with feet about hip-width apart and hold a dumbbell in one hand at arm’s length, with your hand facing inwards. Then use an underhand grip and make sure you hinge at the hips only, not also in your knees as you row the dumbbell toward your lower ribs. Therein, the interaction of muscles and stimulation is mostly on the shoulder and upper back side.
What it works: Back, biceps, and rear shoulders.
4. Overhead Curtsy Lunge
Among the main benefits of doing an overhead curtsy lunge are it helps you to make variations with your usual workout and it increases the stretching of the muscles, it also allows you to take deep breaths. The preparation of this exercise would require you to hold the dumbbell in the opposite hand, e.g. the right hand with the right foot going back.
What it works: Glutes, quads, hamstrings, and shoulders.
5. Squat to Chest Press
Take a dumbbell and hold it at chest level and start lowering your body into a squat while pressing the dumbbell forward. The dumbbell must be brought back towards the chest as you stand up again.
What it works: Quads, glutes, chest, and core.
6. Sit-Up to Squat
This exercise is great for abs, hip flexors, quads, and coordination. Another huge advantage of the sit-up to squat is that not only one muscle is needed, which is very useful during daily activities but many also work at the same time and this is called transverse movement.
What it works: Abs, hip flexors, quads, and coordination.
Why Compound Moves Work So Well
Every single motion contained in this workout is a compound exercise, meaning it uses more than two joints and/or muscles simultaneously. In this way, you are not only making your muscles work at their highest but also developing your motor skills, your balance, and your stamina.
Compound movements may become something that is comfortable and regular for you. They will be the best for your physical strength and the energy you get during the day, and you may even feel less tired and stressed.
- Burning more calories in less time
- Elevating your heart rate
- Boosting strength across multiple muscle groups
- Supporting functional, real-life movement
Additionally, these workouts make your muscles employ together in a better way that then translates into better performance with every weight lifting, running, or even just the normal activities of the day.
Furthermore, this full-body dumbbell workout is ideal for those who want to exercise more efficiently, not more strenuously. It’s streamlined, easily upgradable, and economic with equipment, but make no mistake simple isn’t easy. When executed with proper posture and in the right manner of intensity, this workout can be your companion to the bam muscle groups, enhanced lower body movement, and sustainable fitness in general—all from the privacy of your home.
Therefore, take your dumbbell, create some space, and go ahead. The stronger days begin exactly there where you are now.
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