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| USING A SINGLE DUMBIL |
Even one dumbbell is enough to work your whole body!
Whether you're working out at the gym, at home, or elsewhere, a full-body workout is possible. All you need is a dumbbell and a space where you can move freely.
Here is an exercise program that you can do in 3 sets, resting for 30 seconds between sets.
Sumo Squat
Hold the dumbbell with both hands and in front of you. Begin by standing with your feet slightly wider than shoulder-width apart and your toes pointing slightly outward. Keep your shoulders back as you bend your knees and lower your hips straight down until your hips are parallel to the floor. This is counted as 1 repetition after you get strength by pressing your heels and return to the starting position. You can do this move for 12 repetitions.
Arnold Press (Right and Left Arm)
Grab a dumbbell in one hand and position it at shoulder level, palm facing your shoulder. Extend your free hand straight out to the side at shoulder level. Keep your legs hip-width apart, bend your knees slightly and make sure your core is tight. Press the dumbbell straight up over your shoulder, while you'll need to rotate your arm so that your palm is facing the opposite direction. Try to use your core well to keep your spine straight and protect your back. This counts as 1 rep. You can do this move 8 repetitions for each arm.
Suitcase Lunge
Again, hold a dumbbell in one hand, palm facing inward. Take a big step forward with the leg on your side of the weight, then bend both knees and lower for a lunge. When your back knee touches the ground slightly, rise with strength from your hips and bring both legs together. This counts as 1 rep. Once you've finished 6 reps for one side, you can switch to the other side.
Sit up to press
Lie down on your back. You should be in a position with your knees bent and the soles of your feet flat on the ground. Again, hold a dumbbell with both hands close to your chest. Lift your head, shoulders, and torso off the ground, extend your arms when you're sitting upright, and press the dumbbell up. Returning to the start, you can slowly lean back again. This counts as 1 rep, you can complete this move for 8 reps.
Half burpee over dumbbell
Take a single dumbbell and place it on the floor, with you standing on one side of the dumbbell with your legs wide apart at hip level. Squat down, place your hands on the floor, and jump back your legs as you would a burpee. Then do a push-up with your elbows bent, then push yourself back into the plank position. Jump forward with your feet again and repeat the same steps, this time jumping to the other side of the dumbbell. You can continue the movement by constantly jumping to both sides of the dumbbell. You can do this move for a total of 12 repetitions.
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