Let’s say your in a hotel. Or some lame big box gym. Or anywhere else where you can train but don’t have access to much good gear. Guess what? You’re not out of luck. In fact you can get seriously intense sweat session with just a single dumbbell.
Want to scorch fat? No problem. Build some muscle too? You got it. This 1-dumbbell circuit will crush your core and pump up your chest with some new Push-Up variations. We hit up your hips and back while powering your lower body muscles with the Single-Arm Snatch. And there’s a surprisingly tough Plank in here too.
- Perform each move for 45 seconds
- No rest between exercises
- Rest 30 seconds between rounds
- Repeat for 5 Rounds
In a matter of minutes, your entire body will be dripping with sweat. Use a whiteboard and write down each movement so that you don’t forget where you are in the workout.
Ready to dive in and get it going? Here we go:
Plank Single-Arm Rotation
This adds a new twist to the Front Plank. Hold your core tight and keep a straight line with your body from head to toe. Reach across your body and pull the dumbbell over your head as you open up. Each time you pull and open up you are engaging your back and obliques. Alternate sides.
This exercise requires a lot of balance with your core and chest. Keep focused and lower your body at a pace you can control. Hit each side and take your time!
This should be a staple in any athlete’s lifting program. It starts from the bottom when you pull with your hips and butt. Finish off with some shoulder stability as you bring the bell overhead. Keep your energy high and move the dumbbell quickly.
Dumbbell Push-Up Traveler
Just in case your chest didn’t get enough of a pump, this move will take care of it. You take your shoulders and chest through various ranges of motion as your hand moves from flat to the bell with each variation. As with other Push-Ups, keep your elbows tucked and your back flat. Engage your chest and let it rip!
More from Ben Boudro
This 20-Minute Workout Will Shred Your Core
This 10-Minute Arm Workout Will Blast Your Biceps and Triceps
This 1,000-Rep Ab Challenge Will Test the Limits of Your Core Strength