The Single Dumbbell Workout

This is a great workout when you are short on time.  All that you need to do this workout is a single dumbbell or kettlebell that is heavy enough to challenge you for 10 lunges.

Warm Up

Foam Rolling

Supine Glute Bridges 3-5 10 second holds

Lateral Walks with bands

Wall Slides

Goblet Squats

Band pull aparts

*this should take 5-10 minutes to complete*

Repeat the Following Circuit 3-4 Times with 60-120 seconds of rest between each circuit.

1A Reverse goblet lunges 10 reps each side

1B Push ups 15-20 reps

1C Single leg deadlift 10 reps each side

1D One arm bent over row 10-15 reps

Optional Finisher

Dumbbell/Kettlebell Swings 30-50 Reps

 

 

 

 

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