Do you know what builds muscle? It's not fancy equipment, it's you! You working your muscles builds muscle. Check out this quick, muscle blasting workout! All you need is a single dumbbell, and some floor space. Adapated from Robert dos Remedios, C.S.C.S., you will find that this simple training program will help you concentrate on form, activate more muscle fibers, and save you time.What to do: Perform all these exercises as a circuit. Do as many reps as you can of one exercise in 30 seconds, then rest for another 30 seconds before moving on to the next exercise. Complete 3 circuits in total Be sure to pick a single dumbbell with the appropriate weight ensuring you complete the workout while maintaining proper form.
Exercise One: Bottom-Half Getup.
Lie on the floor with your right leg bent and left leg straight, holding a dumbbell in your right hand above your chest. Without taking your eyes off the weight or bending your right arm, prop yourself up on your left elbow. Now straighten your left arm. Reverse to return to the starting position. When your 30 seconds are up, rest 30 seconds and repeat on your opposite side.
Exercise Two: Goblet Squat:
Hold a dumbbell vertically in front of your chest, cupping the top end with both hands. (Imagine that it's a heavy goblet.) Brace your abs and lower your body as far as you can by pushing your hips back and bending your knees; your elbows should brush the inside of them. Pause, and then push yourself back up to the starting position.
Exercise Three: Push Press to Windmill:
Stand holding a dumbbell in your right hand just outside your shoulder. Dip your knees and then push up explosively, using momentum to help you press the weight overhead. With the dumbbell still overhead, pivot your left foot 45 degrees to your left, push your hips to the right, and slide your left hand down your left leg. Pause, and reverse the move to return to the starting position. When your 30 seconds are up, rest 30 seconds and repeat on your opposite side.
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