Lie faceup with your knees bent, feet flat on the floor, and hold a dumbbell with both hands at your chest. Trainer tip: Keep your hips and shoulders square throughout don’t lean or twist toward or away from the weight as you lunge. Continue moving forward, alternating legs. When your rear knee “kisses” the ground, push off your rear foot to bring your legs together as you stand. Take a big step forward with one leg, then bend both knees to lunge straight down toward the floor. Hold a dumbbell in one hand at your side, palm facing inward. Trainer tip: Keep your core engaged and your rib cage tucked in (not flared) to keep your spine aligned and protect your back. Reverse these steps to return to the start. Press the dumbbell straight up over your shoulder, rotating your wrist so that at the top, your palm is facing forward. Stand with your feet hip-width apart, knees slightly bent and core braced. Hold a dumbbell in one hand at shoulder height with your palm facing your shoulder, elbow down, and extend your other arm out to the side at shoulder height. Trainer tip: As you stand, squeeze your glutes and push your hips forward just a little for extra glute work. Drive through your heels to return to the start.
Keep your shoulders back as you bend your knees and drop your glutes straight down, lowering until your thighs come parallel to the ground.
Hold a dumbbell with both hands in front of you and stand with your feet outside shoulder-width apart, toes turned out slightly. The One-Dumbbell Workoutĭo three rounds of the below workout. This helps isolate and correct muscle imbalances and requires you to utilize your core muscles more than you would with bilateral exercises.”Ĭhoose a dumbbell with which you can complete all five moves, then use Lusk’s workout anytime, anywhere. “Unilateral movements prevent your body from compensating with the stronger side, forcing you to use both sides of the body equally. “Doing a one-dumbbell workout allows you to do unilateral movements - those that use a single arm or a single leg,” says Samantha Lusk, CF-L1 and owner of Strange CrossFit in North Hollywood, California. Whether the gym is a zoo or you’re training at home, it’s always good to have a total-body workout like this in your pocket: It can be done in a small square of space, and all you need is a single, solitary dumbbell. Get full access to Outside Learn, our online education hub featuring in-depth fitness and nutrition courses and more than 2,000 instructional videos when you
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