Go Heavy for 30 Minutes With a Single Heavy Dumbbell
  • December 29, 2016
  • It’s down-to-the-wire for 2016 and it is time to get in the last few workouts for the year. If you’re trapped in the limbo that is the time between Christmas and New Year’s Eve, free yourself from whatever this week is. Oh you’re working from home? Are you watching reality TV while you do it? So is everyone else you’re emailing. Just turn the TV off, walk away from your email and take 30 minutes for yourself in the gym.

    Here’s your workout:

    You’re going to do 12 reps of every movement, but your objective is to take your time as your move – taking 4-5 seconds for every rep. You’ll do this full set three total times.

    Equipment: Single heavy dumbbell

    • 12 Triangle press (right)
    • 12 Triangle press (left)
    • 12 Toe touches
    • 12 Left lunges
    • 12 Right lunges
    • 12 Push-ups with a dumbbell in one hand (switch halfway)
    • 12 Single arm row (right)
    • 12 Single arm row (left)
    • 12 Squat

    Here are your exercises:

    Triangle press: With your feet wider than hip-width distance, put your heavy dumbbell in your left hand and turn your right toes out, keeping your right heel in line with the arch of your left foot. Keeping your legs straight without locking your knees, look up towards your left hand and keep your shoulders, chest and hips square as you drop your right hand down towards your right ankle. At the bottom of your range of motion, stack your weight over your shoulders and your shoulders over each other.

    asweatlife_go-heavy-for-30-minutes-with-a-single-heavy-dumbbells_triangle-press_2asweatlife_go-heavy-for-30-minutes-with-a-single-heavy-dumbbells_triangle-press_1

    Straight-legged crunches: With your feet over your hips and your knees bent just slightly, keep your weight in your hands above your shoulders and lift your shoulder blades off the floor to crunch up. Lift up for one count, hold for three counts and lower down for one.

    asweatlife_go-heavy-for-30-minutes-with-a-single-heavy-dumbbells_straight-legged-crunch_2 asweatlife_go-heavy-for-30-minutes-with-a-single-heavy-dumbbells_straight-legged-crunch_1

    Single-legged lunge: With your weight in your hands in front of your chest, step your left foot back about 2 feet (depending on how tall you are). Be sure to position yourself so that you can drop your back knee to 90 degrees and keep your front knee bent at 90 degrees. Your front heel will stay firmly on the floor while you back heel will lift as you lower down. Lower down for three counts and drive up for one.

     

    asweatlife_go-heavy-for-30-minutes-with-a-single-heavy-dumbbells_lunge asweatlife_go-heavy-for-30-minutes-with-a-single-heavy-dumbbells_lunge_2

    Push-ups with a dumbbell in one hand (switch halfway):  Start in a plank position with your dumbbell in your right hand. Lower down to a low push-up position, bending your elbows out to engage your chest. Do six reps on one side, then switch the weight into your left. Lower down for three counts and press up for one.

    asweatlife_go-heavy-for-30-minutes-with-a-single-heavy-dumbbells_push-up_2 asweatlife_go-heavy-for-30-minutes-with-a-single-heavy-dumbbells_push-up_1 asweatlife_go-heavy-for-30-minutes-with-a-single-heavy-dumbbells_push-up_4 asweatlife_go-heavy-for-30-minutes-with-a-single-heavy-dumbbells_push-up_3

    Single-arm row: With your left foot forward and your right leg back, hinge forward from your hips, keeping your core engaged and your back flat. Hold your body in this position for the duration of this exercise. Start with your weight in your right hand and your palm facing toward the mid-line of your body. Pull your right elbows up toward your ribs. Pull up for three and lower down for one.

    asweatlife_go-heavy-for-30-minutes-with-a-single-heavy-dumbbells_single-arm-row_2 asweatlife_go-heavy-for-30-minutes-with-a-single-heavy-dumbbells_single-arm-row_1

    Squat: Start with your weights at your chest in a standing position and your feet hip-width distance. Keep your weight in your heels as you sit down and back into a squat, bringing your seat down to parallel with your knees. Power through your glutes to stand up.

    asweatlife_go-heavy-for-30-minutes-with-a-single-heavy-dumbbells_squat_2 asweatlife_go-heavy-for-30-minutes-with-a-single-heavy-dumbbells_squat_1

    (Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

    About Jeana Anderson Cohen

    Jeana Anderson Cohen is the founder and CEO of aSweatLife.com a destination for living your best life, with fitness as the catalyst. After graduating from University of Wisconsin with a degree in Journalism, she spent much of her career - before leaving agency life - creating and executing social media strategies for brands. aSweatLife fuses her experience and her passion for wellness. You can find Jeana - who’s certified as a personal trainer and is a Nike trainer - coaching group fitness classes and hosting aSweatLife’s monthly #sweatworking events across Chicago.