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.
Everyone’s been obsessing over abs and arms recently, but why would you start neglecting your lower body right as bikini season starts? I mean, if you thought leggings showed the world everything you’ve got, imagine what your booty shorts and swimsuit bottom will show if you don’t work on toning your butt and legs. This workout can be done anywhere and you don’t need any equipment whatsoever, so like, you have no excuse not to start right now. You can add weights if you want the extra credit or extra butt lift, but let’s start with the basics. Here’s how to sculpt your butt and legs for summer:
The bodyweight air squat is like the tall cold brew of butt exercises. It’s not anything fancy and there’s nothing complicated added to it, but it does the damn trick and that’s what matters. Start by standing your feet a bit wider than shoulder-width apart. Sit your butt back into a squat, as if you’re sitting on a chair or using a Bonnaroo Port-A-Potty. Try to get to knee-level or below, and don’t let your knees go in front of your toes. Keep your weight in your heels and keep your chest up. Think public bathroom stance. You get the point.
Regular lunges are amazing for your legs, but we love curtsy lunges because they hit your outer thighs and butt in a way that forward lunges just don’t. Just like a regular lunge, you start standing up with your feet hip-width apart, but instead of stepping forwards, step your left left behind you, diagonally behind your right leg while bending your knees into a lunge. Push through the right heel to stand, and sweep your left leg out to the side. Then do the same thing on the other side. If you’re not feeling the burn after a few reps, go lower.
Jump squats are exactly what they sound like, and they’re super effective in getting your heart rate up while activating the muscles in your butt and legs. Do the same air squat that we talked about before, but this time, when you get low in your squat, jump up into the air as high as you can while straightening out your legs. Land back on the floor in a squat position and keep going. Try to get 20 reps, or put yourself on a 20-30 second timer. You should feel these pretty quickly.
Hip bridges are one of those moves you def don’t wanna do when some 80-year-old in a Hooters tee is hovering over your yoga mat, but if you’re relatively alone in the gym or just at home, this is a great toning exercise for your butt. Start by lying flat on your back with your knees bent and your heels a few inches away from your butt. Slowly lift your hips up and then lower them back down to the ground. Repeat for 20 reps, then pulse at the top for 10 seconds. You’re essentially thrusting your pelvis into the air, but this move will literally give your butt a lift, so we’re not sorry.
Lateral Skater Hops
Usually, betches would only entertain the idea of skating if it involves a date with a hot guy or like, a sick Instagram opp in Bryant Park. We’re making an exception for this exercise because it’s easy to learn, burns calories, and tones your legs. Start in a slightly squatting position, then jump your whole body to your right foot as far as you can, landing on your foot. Try not to touch the left foot down as you bend your knee, then jump back across to the left to land on your left foot. Go side to side for 45 seconds with a little hop in the middle, and remember to stay low to keep your legs activated.
Donkey Kicks don’t look cool or classy in any sense, but they’re actually so much harder than they look—so if anyone’s judging, I’d like them to try a few. This move is pretty tough on the ankles, so if you have an injury, you can do this without a jump. The idea is to start in a downward dog position with your hands on the floor in front of you. Then, jump your legs upwards toward the sky, using the muscles in your butt and legs to lift you off the ground. Land back with your feet on the ground as lightly as you can, then do at least 10 more reps without breaks in between.