Quick Workout Using One Dumbbell

Here’s a great quick circuit you can do using one dumbbell. If you want to use the same dumbbell for all the exercises you can, but depending on the exercise, you may need to switch to a lighter or heavier weight. Switch out the dumbbell which will allow you to do 8-12 repetitions that will keep your form but challenge you at the end of the set.

Perform one set of 8-12 repetitions per exercise and repeat the circuit 2-3 more times, resting only at the end of each circuit.

1- Single Dumbbell Squat- The further you hold the dumbbell out away from your body, the more you will feel it in your core.

2- Single Arm Dumbbell Reverse Fly- Keep your back flat, if your core is strong you can do this exercise without resting your arm on your knee for a greater ab challenge, but keep the back flat at all times.

3- Single Leg Dead-lift- Keep your back flat, abs tucked in tight and “spot” something out in front of you eye level to help keep your balance. Try to perform these without putting the other leg down. Straighten up each time you come up.

4-Dumbbell Chest Extension- You can do this exercise on the floor or a bench if you don’t have a ball. If you are using a ball, make sure your head is supported on the ball. Hold the dumbbell directly over your chest with both hands. With arms straight but elbows not locked, lower the dumbbell back behind your head. Raise back up over chest to starting position.

5- Single Arm Dumbbell Squat and Press- Standing feet shoulder width apart hold the dumbbell in the right hand palm facing out. Lower as if sitting back into a chair not letting your knees extend over your toes. As you stand up, raise the dumbbell over head in one continuous move. Lower dumbbell back down to start position while going into your squat at the same time. After you complete your repetitions, repeat holding the dumbbell in the left hand.

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Single Dumbbell Squat

Single Arm Dumbbell Reverse Fly

Single Leg Dead-lift

Dumbbell Chest Extension

Single Dumbbell Squat and Press

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