I bet you have a pair of dumbbells lying around your house somewhere. Good news, this workout is so efficient at toning your whole body that you only have to use one. But be warned, it’s definitely not half the work!
Side kick-through with hip thrust
First, kneel on the floor with your knees under your hips and your hands under your shoulders (dumbbell in your right hand) Tuck your toes under and hover your knees off the floor. As you pull your right arm up into a row start to pivot your body to the right and kick your left leg through to the floor. Your feet should now be parallel. At this point, your hips are one inch off the floor and your left hand is directly under your left shoulder. Push into your heels, press your hips up and push the dumbbell up. Reverse the pattern back down to return to the table top hover position. Repeat the exercise 8-10 times on this side then switch to the other hand.
Plank with pull through
From plank position, place the dumbbell just slightly behind and to the side of the left wrist. Maintain a flat back and reach your right hand under your left arm and grab the dumbbell. As you lift the dumbbell and place it to the other side, keep your hips completely still and prevent any rotation of your torso. Once the dumbbell is slightly behind and to the side of your right wrist, perform the movement again with your left arm reaching under. Alternate the pattern for 8-10 repetitions.
Forward lunge with "U" arms
Start with your feet together and the dumbbell overhead. Lunge forward with your left leg. As your step forward, transfer the weight into your right hand and open your arms up to make a “U”. Time it perfectly so that your arms are at their widest point at the moment you hit the lowest point of your lunge. Hold for a second. To stand up, push off your left glute and pull your arms back overhead. Repeat the movement with your right leg forward and the dumbbell in your left hand. Continue to alternate the movement 8-10 repetitions.
Dead bug with leg extension
Lie on your back with your legs in table top (knees over hips). Lift your head and shoulder blades off the floor, in order to bring your spine into flexion (a crunch). With the dumbbell in your hands, slide your arms back so your biceps are near your ears. Make sure your ribcage stays down and your back stays in a neutral position. Hold your arms still and slowly press your right leg out. Keep your shin parallel to the sky and slowly bring it back to the start position. Repeat with the left leg. Continue for 8-10 repetitions. If it’s too challenging to keep your arms back, pull the dumbbell directly over your chest.
Lateral lunge with hold
Place your feet slightly wider than hip distance, toes forward. As you press the dumbbell away from your torso, drop into a lateral lunge. In this position, your weight should be between your heel and the ball of your foot. The other leg is completely straight. Keep your arms straight out in front of you and shift into a lateral lunge on the other leg. Continue the shifting pattern 8-10 times.
Perform these five exercises for at least one round, ideally two to three.
Which one was your favorite? Do you have any questions about technique? Leave a comment below.