Full Body Home Workout (using only 1 dumbbell)
The “I don’t have time to go to the gym”-excuse and the “I don’t have money to buy home-gym equipment”-excuse has just been nullified! What follows here is a Full Body Workout – and it can be done in your garage, using one dumbbell (as you can see from all the pictures).
NO MORE EXCUSES!! Do these moves, in this order, 3-4 times a week (take a day off in between) and loose fat, strengthen your core and get more explosive power!
If you use a light weight, take 30 seconds rest between sets. If you use a heavy weight, take a maximum of 60 seconds rest between sets.
1. Alternating Power Snatch
Do: 3 Sets of 6 Reps
How: Lower the weight to the floor in your right hand (A). Explode up to pull it above your head using your back (B). Repeat with our left hand.
Why: Exercises you traps, delts, abs, quads, glutes, hamstrings, shoulders and back. Increases power and strength throughout the body with an emphasis on the shoulders and back; improves coordination and core strength.
2. Split Snatch
Do: 3 Sets of 10 Reps
How: Lower the weight to the floor in your right hand (A). Power you right hand upward (as you did with Power Snatch) but as you do so, jump with your right foot out in front of your left foot (B). Bring your feet together, and then lower the weight to the ground and alternate sides.
Why: Targets the legs, core, upper back, shoulders and arms. It increases coordination and core strength.
3. Jump Squats
Do: 4 Sets of 6 Reps
How: Hold the weight to your chest by one end. Lower into a squat (A), and then jump up (B). NB: at no time may your knees be post your feet, otherwise you will put strain on your knees.
Why: It exercises your quadriceps mainly, but also your calves, glutes, hamstrings and lower back.
4. Split Lunges
Do: 4 Sets of 10 Reps
How: Hold one end of the weight to your chest. Place your right foot on a bench (A). Bend your knee to lower (B). Then switch legs.
NB: Keep your head up at all times as looking down will get you off balance and also put stress on your lower back.
Why: This exercise targets your quads, calves, glutes, hamstrings and abs.
5. Stiff-legged Deadlift
Do: 4 Sets of 10 Reps
How: Lift the weight in your left hand while raising the opposite leg (A). Come all the way up, lowering your leg (B). Swap legs.
NB: Do not use too heavy a weight, because it can injure your back.
Why: It exercises mainly your hamstrings, but also your glutes and lower back.
6. Russian Twist
Do: 3 Sets of 20 Reps
How: Hold a dumbbell in both hands sideways across your chest (A). Keeping the weight high, crunch up and twist (B). Alternate sides.
Why: It targets your rectus muscles that runs from your rib cage to your pubic bone, as well as your obliques (internal and external).
7. Leg Raise
Do: 3 Sets of 20 Reps
How: Lie with your arms above your head and hold the dumbbell in both hands. Flex your abs to lift your torso and arms (A) then bring your legs up to your hands (B).
Why: It exercises your rectus muscles as well as your obliques.
The rectus abdominal muscles cover your abdomen and are responsible for drawing your body toward your hips.
8. Alternating Floor Press
Do: 3 Sets of 8 Reps
How: Lying down, hold the weight above your chest n your right hand (A). Bend your elbow to lower it down (B). Push it back up and swap sides.
Why: This is one excellent exercise to build strength and muscle in you r chests, shoulders and arms. 1) They do not require a bench and can be done at home. 2) They work the small, stabilizing muscles of the rotator cuff in addition to the biceps, triceps and pectorals.
10. Front Raise
Do: 2 Sets of 10 Reps
How: Raise the weight in your left hand until it’s in line with the top of your shoulder (A). Take 2 seconds to lower (B). Change hands and repeat.
Why: This is an isolation exercise which isolates shoulder flexion. T primarily works the anterior deltoid, with assistance from the serratus anterior, biceps brachii and clavicular portion of the pectoralis major.
10. Bent-over Lateral Raise
Do: 2 Sets of 10 Reps
How: Lean forward and let the weight hang in one hand, elbow slightly ben (A). Raise your arm in line with your shoulder () and lower. Swap sides.
NB: Try “pouring” out the dumbells at the top – angle your wrists just slightly downward so your thumb is lower than your pinkie, as if you are letting a small flow of water out of a jug. It tends to accent the squeeze on the rear delt.
Why: It trains the deltoids, with a primary emphasis on the rear head of the three-headed muscle.
