Fun fact: I’m not a fan of super long workouts. I’m not in the camp that thinks one needs to spend hours in the gym to get results. It’s just not my style. What is my style? To be efficient, effective, and smart in and out of the gym so you don’t need to log hours upon hours during your workouts.

Most of my strength workouts take about 45-55 minutes, and that’s counting my dynamic warm up/stretching/foam rolling routine. While I really do love working out, I also love living life outside of the gym, so I make my workouts as efficient as possible to maximize living time. Sure, if you’ve got specific goals of training to achieve a very specific physique (like some kind of bikini or fitness competition) you might be spending more time in the gym. Perhaps that’s why those things don’t appeal to me! 🙂 But that’s neither here nor there.

The other day I was at the gym and secured off my own little space to do a workout involving one single implement: the dumbbell.

I also brought my friend mr. tripod to capture the dumbbell workout and share with ya’ll! This workout consists of 8 exercises that work the entire body. I used two different dumbbells – one was a 15# and one a 30#. It’s up to you whether you want to use one moderate weight DB or use a lighter one and a heavier one.

As always, please consult your physician before participating in any new exercises or exercise program.

The Exercises:

1. TGU Sit Up + Press: In a lying down position, hold the dumbbell directly above the shoulder with your arm straight. Bring your same side leg to a bent-knee position and your opposite arm and leg out to 45 degrees from the body. As you sit up, lean onto the elbow that’s not holding the weight. Press up to the hand, and then push into the heel into the ground to press the hips into the air. Bring the hips back down, and reverse the steps to go back to a lying position. Keep the DB above the shoulder at all times. Keep the eyes on the DB.

2. Offset Reverse Lunge: Hold the weight at one shoulder. Step back with the opposite leg, allowing both legs to bend to 90 degrees in your lunge. Press through the front heel to return to standing.

3. Floor Press: Hold the dumbbell in your right hand with your elbow 45 degrees out from the body. Press the weight into the air using the triceps and shoulder, and return to starting.

4. Goblet Squat: Hold the weight vertically under the chin and against the chest. Your feet should be about hip-shoulder width apart. Press your hips back as you bend your knees, allowing your elbows to sink between the knees. Keep the knees over the ankles as you push back up to standing.

5. Single-arm Bent Over Row: With your feet hip-shoulder width apart, push the hips back to lower the chest. Keep your spine in a neutral position and brace the abs, grasping the dumbbell in one hand, hanging with your palm pronated. Contract the upper back to pull the weight up, with your elbow out to the side.

6. Weighted Single Leg Glute Bridge: Place the DB across the hips with your knees bent and feet on the floor, under the knees. Lift one leg in the air, and press through the other heel to push the hips into the air. Squeeze the glutes and brace the abs – finish all on one side before switching.

7. Single-arm Push Press: In a standing position with neutral spine, hold the weight with a 90 degree bend at the elbow. With a little dip to the knees, push/boost the weight into the air over head. Lower it slowly all the way down, and then repeat.

8. Diagonal Chop: Standing with feet shoulder-width apart, hold the DB horizontally in both hands. Keep the knees soft and the abs braced as you lift and lower the weight diagonally across the body. Make sure not to swing the weight.

Random notes:

-I did this workout on a Sunday afternoon, so I only got about 2-3 stares from gym members side eyeing the weird trainer girl using a self-timer during her workout

-Shane and I are thinking about hiking a 14-er this weekend, so this is probably the last workout I’ll do this week

-You could also probably do this workout with a kettlebell, if that’s more your style Let me know if you try it!

As for now, I’m off to go teach some spin and TRX. Have a great day!

What’s your current favorite tool to use in the gym?