Editor’s Note: Dana Santa known as “”mobility maker,” is a certified strength and conditioning expert, professional sports mind-body coach, and author of the book Practical Solutions for Back Pain Relief.
CNN
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When you think of a dumbbell workout, you probably imagine using two sets, one for each hand. There are many exercises you can do with two dumbbells, but as a strength and conditioning coach, I can tell you that there are just as many, if not more, you can do with just one. In fact, one dumbbell can effectively train your entire body in about 10 minutes.
Below is an overview of 5 exercises that you can do in sequence to strengthen your legs, hips, arms, shoulders and core. Read the detailed description of each exercise to understand the cues and changes needed, then Follow me in the video above I’ll walk you through each exercise.
Choosing a weight that is easy to handle is important for good form and repetition of all exercises. This means not moving your body in a way that compensates for muscle fatigue and weakness in the area you are trying to exert. For example, flex your biceps while rocking your back while curling the weight with the momentum of your back muscles.
Compensation can lead to injuries, so we want to avoid that! For more information on choosing the right weight, see watch this video.
If you’re new to your workout, or just came back after a break, be sure to put it back on. check out my series Learn how to reboot your workout for a safe and effective road to fitness that makes training a fun part of your lifestyle.
Important Note: Consult your doctor before starting a new exercise program. Stop immediately if you feel pain.
Repeat each exercise 8-10 times on each side of your body. When working out, try to breathe in through your nose and out through your mouth or nose.
Breathing through your nose provides maximum oxygen and increases endurance.
For effective breathing, watch this video When read this series About breathing better.
Stand with your feet apart from your hips. Hold a dumbbell with both hands at chest height and support one end of the weight with each hand.
Tilt your feet slightly outward and open your hips at a comfortable angle for squatting.
Inhale and hold your breath as you squat down so your hips are slightly below your knees (if you can’t do that, see the modifications below).
Exhale while pressing your feet and return to the standing position.
Try to distribute your weight evenly on your feet, legs and hips.
Modification method: If you find it difficult to squat deeply, use a low chair or sturdy box as a base to squat over and gently sit down between repetitions.
Hold a dumbbell by your right hand while standing on your left leg.
Inhale and, still holding your breath, hinge at the waist and bend halfway, extending your right leg back so that your chest and back leg form a long line parallel to the floor.
Stabilize with your standing leg and exhale using your hips and core to return your body to an upright position.
Repeat on the other side.
Modification method: If the back of your leg is too tight to straighten one or both legs, keep both legs in a soft bend. It can be done without weight while holding the side of the wall for balance.
Take a plank position with your feet slightly wider than hip-distance to help balance the weight and movement when lifting the dumbbell with one arm to perform the rowing exercise.
Place the dumbbell on the floor with your right hand. As you exhale, bend your elbows into your ribcage and lift the weight in a rowing motion.
As you inhale, extend your arms and return the weight to the floor while still holding it in your hand.
Stabilize your core so that your lower back does not arch.
Repeat the reps on the right before switching to the left.
Modification method: Perform this exercise from a basic hand-knee position on all fours.
Stand with a dumbbell in your right hand, lift it at shoulder height and lightly rest it on your shoulder in what is known as a “rack” position.
Place your left hand on your hip, step your left foot to your left side, bend your left leg into a half squat, and straighten your right leg.
Keep your feet straight forward as you push your left foot back to standing position.
Then push the dumbbells overhead and return them to the shoulder rack position.
Each repetition requires two breaths. Inhale from a standing position, hold your breath as you perform a lateral lunge, and exhale as you stand. Inhale again while standing, and exhale as you push the weight up overhead.
Switch the dumbbell to your other hand and do all reps on one side before doing lateral lunges on the other side.
Modification method: If you have too many overhead presses, you can remove them.
Sit on the floor with your knees bent and your feet on the floor.
Hold both weights against your chest, similar to the goblet squat exercise.
On an exhale, twist to the right and lower your arms so that your weight touches the floor on your sides.
Inhale and return to the center, exhale and repeat to the left side.
Keep your knees tight throughout the exercise to keep your hips and core stable and rotate from your mid-back rather than your hips.
Alternate left and right, so instead of doing two sets of 8-10 repetitions on each side, alternate one set of 16-20 repetitions.
Modification method: If it’s too difficult to bring your knees together, place a folded towel or yoga block between your knees.
If one dumbbell is too heavy for this exercise right now, don’t use it until you’re stronger. Instead, interlace your fingers in a double fist that allows you to slam into the floor while spinning.
Depending on your current fitness level and how these exercises feel, it will take you approximately 8-12 minutes to complete one round of this sequence. No rush: always focus on your form. For best results, repeat this circuit 2-3 times per workout and 2-3 times per week.
