No need for a full rack of weights.
Challenge every muscle group during this one-dumbbell workout.
One dumbbell workouts are also great for core work!"
Photo: Anthony Cunanan
It’s appropriate for all fitness levels; just modify the amount of weight you use.
If your dumbbell feels too heavy, try doing fewer reps and really focusing on your form."
For best results, be sure to do adynamic warm-upbeforehand anda cool-downstretch routine after these one-dumbbell exercises.
Anthony Cunanan
How it works:Do three sets of the prescribed number of reps for each exercise.
Lower the weight in between legs.
Release weight back between legs to return to the starting position.
Do 10 reps on each side.
(New to this move?
Standing Dumbbell Core Twist
Improve your core stability with this one dumbbell exercise.
Raise dumbbell to chest height, extending arms straight out from shoulders.
B.Twist toward the right, keeping hips facing forward and arms straight.
Return to center and slowly twist toward the left.
Do 8 reps on each side.
confirm right knee is in line with right ankle and torso stays upright.
Hold the dumbbell with both hands at chest height.
Do 15 reps on each side.
Improving your balance is essential for preventing injuries and perfecting your running form.
A.Stand facing a bench or step, holding the dumbbell overhead in left hand.
Draw left shoulder down away from ears.
Place entire right foot on top of the bench.
If needed, you could tap left foot on the bench to help with balance.
Keep chest tall and weight overhead for the entire move.
C.Step down to the ground with left foot, followed by right foot.
A.Grab the dumbbell and lie face-up with knees bent, feet flat on the floor and hips-width apart.
Hold the dumbbell horizontally across hips.
B.Engage glutes and press into both feet to lift hips off the ground.
see to it to avoid overarching back.
Lower hips back to the floor and repeat.
Do 30 reps.
Single-Arm Press
This unilateral exercise is a sneaky core crusher.
A.Hold the dumbbell in left hand at shoulder height.
Draw shoulders down away from ears and engage core.
B.Press the weight up, extending left arm straight overhead.
C.Lower the weight back to shoulder height and repeat.
