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Tone Your Entire Body With This One-Dumbbell 15-Minute Workout

Posted on: by Women's Health
A woman in a gym doing a dumbbell workout

Photography by Pixabay, Gym Equipment sponsored by REBEL Elite Fitness

Downsize your equipment to maximise your results

Simplify your routine without sacrificing results with this workout from trainer Craig Ballantyne, author of Turbulence Training. Using the heaviest weight you can handle (while maintaining proper form), perform the prescribed number of reps for each exercise in order, resting 30 seconds between moves. You can rest up to a minute, if needed, or make it harder by dropping that break altogether. That’s one circuit. Rest two minutes, then finish as many circuits as you can in 15 minutes.

You’ll need: A bench and one heavy dumbbell

Watch one of our WH staffers perform the moves:

1. Narrow-Stance Goblet-Squat

Stand with your feet shoulder-width apart and hold a dumbbell vertically in front of your chest, both hands cupping the dumbbell head. Keeping your chest up and your core tight, sit your hips back and squat as low as you can. Press through your heels to return to start. That’s one rep. Do 15.

READ MORE: 4 Common Strength Training Myths Busted

2. Single-Arm Bent-Over Row

Place your left knee and hand on a bench and hold a weight in your right hand at arm’s length. Pull the dumbbell up to your rib cage, then lower back to start. That’s one rep. Do 10, then repeat on the other side.

3. Single-Arm Chest Press

Lie face-up on a bench, holding a dumbbell in your left hand at your chest. Press the weight directly upward. Slowly lower back to start. That’s one rep. Do 10, then switch arms and repeat.

At-home tip: No bench handy? Use a stability ball or the end of your bed.

4. Dumbbell Swing 

Hold a dumbbell with both hands using an overhand grip and stand with feet hip-width apart. Push your hips back, knees slightly bent, and lower your chest to bring the dumbbell between your legs. Keeping your core tight, push your hips forward and swing the dumbbell up to shoulder height. Reverse the movement, swinging the weight back between your legs. That’s one rep. Do 15.

Short on space? Here’s the kettlebell workout you can do in a packed gym, plus sculpt your arms with these three top moves — no equipment required! 

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