There are a million online workouts that will drive you batshit crazy looking for every machine, kettlebell, booty band, and yoga mat out there. Like, we’re not always standing in some fully stocked gym with two hours to spare and no one else around. We’ve found that sometimes, for whatever reason, we only have one or two weights, and it would be helpful to get a good workout with minimal equipment. That’s why we created this bomb full body workout that only requires ONE dumbbell, no matter the weight. Perform the reps listed for each of these moves, and then repeat the circuit 2 more times for a quick and efficient workout. Let’s get started:
1. Weighted Jumping Jacks
Jumping jacks are a pretty basic cardio move to get your heart rate up, but adding a weight to it is no joke. People think that in order to warm up, they need to do intense cardio sprints or jump rope for 10 minutes straight, but if you add a weight to a basic movement, you’re getting a better workout in less time. Not only do jumping jacks warm up your shoulders and legs, but by adding a weight, you’re working on your core, too. Try holding the weight with both hands above your head and do 30 jumping jacks total. If that’s too hard, bring the weight to chest height, but do 40.
2. Single Leg Deadlift
People neglect single leg exercises because they think they could just be saving time by doing a move on both legs at the same time. What they don’t realize is that by isolating one leg at a time, you’re actually working on your balance and stability while toning the muscle. That’s why single leg deadlifts are the shit. Stand on one leg and hold your weight in the same hand. Keeping that knee slightly bent, bend at the hip, extending your free leg behind you for balance. Continue lowering the weight until you’re parallel to the ground, and then return to your standing position. Do 10 reps per leg, and remember to move slowly and squeeze your hamstrings with every rep.
3. Low To High Wood Chop
For those of you who don’t know, your obliques are the muscles on the sides of your abs that will completely shape your core if you do enough wood chops. We love this move because it works your obliques and the entire upper ab region, and it doesn’t involve you lying on the floor doing 500 bicycle crunches while holding your breath. For your wood chops, hold the dumbbell in both hands and twist left, so that it’s starting on the outside of your left leg. Then, lift the weight diagonally across your body, ending twisted to the right with the dumbbell above your head. Pivot on your left foot as needed, and do 12 reps on each side.
4. Weighted Squat Jumps
This is another move that will get your heart rate up, and of course it’s a squat, so you’ll feel the burn in your butt. Squat jumps work your glute muscles, which are some of the biggest muscles in your body, so you’ll be burning almost twice as many calories than by running or boxing. It’s low-key amazing. Holding your dumbbell at your chest, squat down and jump up, straightening out your legs in the air and landing in a squat again. Do 15 reps, and if you need to drop the weight, do it. Just try not to rest in between in each jump. Oh, and don’t blame us if you can’t sit down tomorrow morning.
5. Lunge To Curl
The dumbbell lunge with a bicep curl is a combo move, so you’re engaging your leg muscles and arm muscles in one move. Think of it like waiting for your laundry while doing your taxes. Both sound terrible, but you’re getting both done in the same hour and you feel good about it. Anyway, hold the dumbbell at your right side as you step your left foot forward into a high lunge, making sure your left thigh is parallel to the floor. Once you’re in your lunge, curl the weight to your chest, keeping your elbow close to your rib cage. Reverse to return to start, and do 12 reps on each side.
6. Weighted Crunch To Jump
This last move is pretty tough, but we decided to end the workout with a killer ab move, because people have literally been dying for abs since J.Lo circa 2003. The weighted crunch to jump is exactly what it sounds like, and it’s too late to bail now. Lying on the floor with your dumbbell at your chest, do 5 crunches or sit-ups, bringing the weight over your knees each time. Then, roll up to your feet and jump up, still holding the weight. Perform this combo 5 times total. You’re toning your abs while burning calories, so it’s basically the grand finale. Then you can pass out on the couch for the rest of the night! Or drink an entire bottle of wine. Or both.