Even with one dumbbell, you can have a good workout. With the help of the exercises below, you will perfectly load the hips and buttocks, arms and shoulders, and the muscles of the body. The main thing is to perform movements in the full range and not rest more than it should be.

How to do the workout

Do the following exercises:

  1. Lunge with lifting dumbbells – 10 times on each side.
  2. “Feet together – legs apart” with squats – 12 reps.
  3. Push-ups with a raise of the arm – 6-8 times on each side.
  4. Reverse bar with dumbbell raise – 10 times on each side.
  5. Side bar with arm straightening – 6-8 times on each side.

Do not rest before switching sides in the exercise, and set a timer between movements to take a breath of no more than 30 seconds. So you will maintain the desired intensity and pump not only the muscles, but also the overall endurance.

After completing one circuit, rest 60 seconds and start again. Complete three circles.

How to do exercises

Lunge with dumbbell raise

Take a dumbbell in your right hand. Lunge backwards with your right leg, holding a dumbbell at arm’s length. Try to get as low as possible, almost to the touch of the floor with your knee, and at the same time slightly tilt the straight body forward.

Rise from the lunge and, without returning the right leg to the floor, bend it at the knee and bring it forward. At the same time, lift the dumbbell up, holding it with both hands.

From this position, again go into a lunge, lowering your arms. Continue in the same spirit.

“Feet together – legs apart” with squats

Take a dumbbell with both hands, placing your palms on the pancakes on both sides. Place your feet shoulder-width apart. Perform a squat while tilting the body forward and lowering the dumbbell to the floor. Make sure your back stays straight.

Straighten up and join your legs with a jump, raising the dumbbell above your head. With a jump, go into a squat again and almost touch the floor with the projectile. Continue in the same spirit.

Push-up with arm lift

Stand in an emphasis lying with one hand on the dumbbells. Perform a push-up, then raise your right hand with a dumbbell, turning your body to the right so that the projectile looks at the ceiling. Bring your hand back and repeat again. If you can’t do classic push-ups, do the same from your knees.

Reverse plank with dumbbell raise

Sit on the mat, bend your knees. Take a dumbbell in your right hand and hold it next to your shoulder, place your left on the floor just behind your body.

Leaning on one palm and feet, lift the pelvis off the floor and go into the reverse bar, while squeezing the dumbbell up until the arm is fully extended. Then lower yourself back to the starting position and repeat from the beginning.

Side plank with arm extension

Stand in a side plank position on your forearm, holding a dumbbell in your free hand. Check that the body is in the same plane, and the pelvis does not fall.

Keeping a straight position, straighten your arm with the dumbbell parallel to the floor. Return back to the shoulder and squeeze the projectile up. Lower your hand and repeat from the beginning. Alternate straightening forward and up every other time.

Share your impressions. What weight did you work with?