Having one moderate-weight kettlebell is actually pretty damn good. It hits every major muscle and has an inherent conditioning effect. This simple dumbbell-only workout will get you the most value for time. The push-up is a far more effective stimulus than a single arm dumbbell bench press or floor press if you only have access to a moderate to light weight. Easier said than done, trust me.įinally, finish each round with a close-grip strict push-up with your hands on the ends of the dumbbell. Take a wide stance with your feet and keep your shoulders as square as possible. I love this exercise because it challenges your lats and core stability. Remain on the ground and transition to renegade rows. I chose the sit-up because it almost serves as a rest period and allows you to keep moving, which improves the flow of the workout. The Z-press is one of my favorite overhead pressing variations and the most challenging way to press a dumbbell.Īfter the Z-press, immediately go to sit-ups. Immediately following it with the goblet squat will provide a serious leg pump. The rear-foot elevated split squat is the best exercise to train legs when you only have a single dumbbell.
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