A Dumbbell…

…is all you have. No worries. You can get some amazing workouts done with just a single dumbbell!

List of exercises:

Dumbbell swings

Dumbbell cleans

Turkish Get Ups

Reverse Wood Choppers

Half Moons

* Use dumbbell instead of sandbag.

Weighted Situps

* Use dumbbell instead of plates.

One Arm Snatches

One Arm Overhead Squats

One Arm Sumo Deadlift

Single Dumbbell Thrusters

* Hold dumbbell using two hands if required.

So here are 10 awesome exercises you can do with just one dumbbell. Club these with the list of bodyweight workouts I posted earlier and you’ve got yourself a monster of a workout! As far as combinations are concerned… the sky is the limit. 10 dumbbell exercises & 10 body weight exercises can combine to give you a more than a 1000 workouts! Get creative or shoot me an email and I’ll send you some workouts.

Remember…

– Form is most important. If this is the first time you are doing an exercise pay close attention to the form in the video and please start with a light weight.

– If at any point during the exercise you feel pain or discomfort… stop immediately. No exercise is worth the risk of injury. There is always another workout which will give you the same results.

Sample Workouts using Single Dumbbell Exercises & Bodyweight Exercises:

Example 1:

5 rounds not for time…

10 Dumbbell Swings

15 Situps

20 Bodyweight Squats

15 One Arm Sumo Deadlifts

10 Dumbbell Half Moons

Example 2:

5 rounds for time…

10 Pushups (Knee pushups if required)

10 Weighted Situps

10 One Arm Snatches

Example 3:

Run 1000 m as fast as you can

Rest 2 min

50 Dumbbell swings for time

Rest 2 min

50 One Arm Overhead Squats for time (25 per hand)

Rest 2 min

100 Lunge Steps (50 per leg)

Note:

– All workouts are only guidelines. Use weights & reps based on your fitness level.

– Warm up sufficiently before each workout. Stretch well after each workout.

Hope these exercises will give you guys new ideas and let me know if I can be of any help in making your workouts more interesting.

To strength & longevity.

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7 responses to “A Dumbbell…

  1. K July 12, 2010 at 9:16 am

    Thank you Raj for this one…just what I have been looking for after all the post-wedding hogging 😉 😛

  2. Vk July 12, 2010 at 7:15 pm

    Hi raj… Vk from db here,
    ….. Good going man… Keep it up…..
    What kind of stretching exercises and warmups and cool downs you suggest.. May be a blog on that with suggestions and references will be much appreciated…..

    Thanks…..

    • RG July 12, 2010 at 8:58 pm

      VK…
      Glad you’re enjoying it.

      Warm ups – 500 m row or 400 m run or 5 min on the bike or (10 squats, 5 pushups, 10 situps) x 3.
      Stretching – stick to dynamic stretches pre-workout and static stretches post workout.

      Let me leave this here for now. I will get into greater detail in the blog post about stretching.

  3. Pingback: Why your excuses are BS (Part 1) « Harder. Better. Faster. Stronger.

  4. Bea April 26, 2011 at 11:07 pm

    Thanks for this, RG. Its brilliant what you can do with a dumbbell.

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