A Dumbbell Workout You Can Do Anywhere

Traveling or have an overbooked schedule? This workout will keep you fit, muscled and more toned

Whether you’re at home or on the road this holiday season, space and equipment can be limited. Don’t let holiday hours at the gym or snow covered streets keep you from fitting in a workout, because the following routine was designed to target your entire body while emphasizing high repetitions and stabilizing movements to fatigue your muscles.

All you need is a dumbbell. If you don’t have access to a dumbbell, improvise! Substitute with a jug of laundry detergent or a large milk carton filled with water… You get the idea. Remember that your muscles crave variety like Santa craves cookies.

Lunge with knee and dumbbell press

A) Step back and bend your legs so the back knee hovers above the ground.

B) Extend the front leg to stand while bringing the back knee up, and pressing the dumbbell overhead.

Plié with press

A) Holding the dumbbell in front of you with each end in each hand. Bend your arms so your wrists are in front of your shoulders.

B) Bend your legs. Then, as you extend the legs to stand, press the dumbbell forward, extending your arms.

Squat with twist

A) Hold the dumbbell in front of you at hip height.

B) In a squat position, bend the legs, keeping your head and chest forward.

As you extend the legs to stand, transfer your weight into the left foot while brining up the right knee and rotating to the right.

Single leg deadlift

A) Hold each end of the dumbbell in each hand.

B) Maintaining a neutral spine, hinge forward from the hips. Lower to approx parallel with the floor. As you return to stand, squeeze the glutes of the supporting leg while maintaining balance.

Stationary lunge with upright row

A) Step back with the right foot. Bend the legs so the back knee hovers above the ground.

B) As you extend the legs, bend the right arm to perform an upright row and bring the wrist to shoulder height. Then lower the arm and return to the bent leg lunge.

Plié and arm curl

A) Extend your arms towards the floor, holding each end of the dumbbell.

B) Bend your legs to sink into a plié. Extend the legs to stand, squeeze the biceps and curl the arms, bringing the weight toward your chest. Return to the bent legged position while lowering the dumbbell.

Heel raise and overhead arm extension

A) Stand with your feet under your hips, each end of the dumbbell in each hand. Extend your arms directly overhead towards the ceiling.

B) Bend your elbows to lower the weight behind your head. Raise your heels to fire up the calves.

Wood chop

A) Hold the dumbbell in front of you at hip height. Bend your legs and rotate the weight towards your lower right foot.

B) As you extend the legs, straighten the arms and rotate your core to the upper left, pressing the weight away from your body. Return to the squat.

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