One-Piece Workout: Dumbbell
Tone up quickly with this humble piece of equipment
FYI: the humble dumbbell can score you epic gains. “Used smartly, the dumbbell can challenge a muscle in new ways, forcing it to adapt,” says trainer Sandy Macaskill. It’s also versatile and easy to use. But if you’ve ever been to the gym in peak time, you’ll be painfully familiar with the struggle of finding two matching dumbbells in the chaotic weights section. Enter this 10-minute full-body workout. You only use one dumbbell, but you’re not getting off easy. “Training one side at a time means you have to recruit your core for stability,” Macaskill explains. Iron-clad abs, defined shoulders and strong limbs? We’re sold. 1 SQUAT THRUSTER
Targets: Shoulders, legs and butt Use: 6kg dumbbell Holding the dumbbell under your chin with your right hand, palm facing into your chest, sit your hips back into a squat, keeping your weight in your heels (A). Lower for five seconds until your bum is slightly lower than your knees. Now, thrust back to start, squeezing your butt, and press the dumbbell towards the ceiling (B). Lower back to start.
2 DEAD LIFT UPRIGHT ROW
Targets: Legs, shoulders and upper back Use: 6kg dumbbell Hold the dumbbell in your right hand in an overhand grip. Keeping your back neutral and knees soft, hinge at the waist to push your hips back and lower the dumbbell to your toes (A). Squeeze your glutes and thrust your hips forward to return to standing. Then pull the dumbbell up towards your chin, elbow out to the side (B). Lower it back to start and repeat.
3 PUSH-UP RENEGADE ROW KICKBACK
Targets: Core, back and triceps Use: 6kg dumbbell Hold the dumbbell in your right hand. Now get into push-up position, your left palm flat on the floor and your right hand resting on the dumbbell. Do one push-up, then raise your right hand to your right hip, without shifting your body weight (A). Keeping your elbow high, extend the dumbbell in a straight line behind you, squeezing your triceps (B), then return it to the floor and start again from the top.
4 SPLIT LUNGE FRONT RAISE
Targets: Legs, butt and shoulders Begin with: 4kg dumbbell Stand with feet shoulderwidth apart and hold the dumbbell in your right hand, palm towards your body. Keeping your chest up, step your opposite foot forward and make sure your knee is stacked right over your ankle. Now, lower down into a lunge (A). Raise your right arm in front of you to shoulder level, palm facing the floor (B). Hold, then return it to your side and repeat the arm raise, staying in the split lunge for the set.
5 FULL (WO)MANMAKER
Targets: Arms, tum, butt and legs Begin with: 4kg dumbbell With your right hand resting on the dumbbell, do a push-up, holding at the top, then pull your right hand up towards your right hip, without shifting your body weight around (A). Return your hand to the floor, jump your feet towards your hands and thrust up to standing. Curl the dumbbell towards your shoulder, then press it up over your head (B). Lower back to start. That’s one rep.
You’ll need A 6kg dumbbell and a 4kg dumbbell – grab ’em now and guard them with your life.