5 Ways to Get a Workout in with Only One Dumbbell
We’ve all been there—busy days when getting to the gym seems impossible. But just because you can’t hit the gym doesn’t mean you can’t get a solid workout at home! In fact, with just a single dumbbell, you can still build strength, boost your heart rate, and feel amazing.
Play with Tempo and Reps
Don’t have a full set of dumbbells lying around? No problem! One of my favorite tricks when I only have a single dumbbell is to change up the tempo. Slowing down your movements—especially during the eccentric phase (the part where you lower the weight)—can help build muscle faster and stronger. Try this with squats, presses, or rows. And if you’re feeling extra spicy, add in some isometric holds, like holding the bottom of a squat for a few extra seconds. It burns, but it’s oh-so-worth it!
Here are three dynamic exercises I created in the past that are not only effective but also pregnancy-safe!
This workout features three effective moves you can do with just one dumbbell. Start with the Stationary Lateral Lunge with Hand-to-Hand Pass: step to the side into a lunge, pass the dumbbell to your other hand, and return to standing. This exercise works your legs and core. Next, perform the Stationary Split Squat with Overhead Press: in a split stance, lower into a squat with the dumbbell at your shoulder, then stand up and press it overhead. This move is great for targeting your legs, glutes, and shoulders. Finally, try the Walking Staggered Hinge: in a staggered stance, hinge forward with the dumbbell, then return to standing and step forward to repeat on the other side. This exercise effectively targets your hamstrings, glutes, and core. Together, these three moves create a quick and effective full-body workout using just one dumbbell!
This total body workout features three combo moves that are safe for pregnancy. Start with the Lateral Lunge to Clean, doing 10-12 reps on each side. Step to the side into a lunge, then clean the dumbbell to your shoulder as you stand up to engage your legs and core. Next, try the Unilateral Split Squat to Overhead Press for 10-12 reps on each side. In a split stance, lower into a squat with the dumbbell at your shoulder, then press it overhead as you rise. This move targets your legs, glutes, and shoulders. Finally, finish with the Single Leg Hinge to Bent Row, completing 10-12 reps on each side. Stand with one leg back, hinge forward, and row the dumbbell to your waist as you stand up. These three moves create a safe and effective total body workout for pregnant moms!
This Pregnancy Safe Total Body Strength Workout is designed for expecting moms who want to stay active and strong. It features three moves in a 3-round superset, focusing on strength and stability. Start with Supported Bent Over Rows, doing 12-15 reps on each side. Lean forward with one hand on a bench or chair for support, and pull the dumbbell up toward your waist to work your back and arms while keeping your core stable. Next, try the Single Arm Rack March, performing 15-20 reps on each side. Hold a dumbbell at your shoulder while marching in place, engaging your core and improving balance. Finish with Goblet Sumo Squats, doing 12-15 reps. Hold the dumbbell close to your chest, take a wide stance, and squat down low to strengthen your legs and glutes. Repeat these exercises for 3 rounds to get a full-body workout that’s both effective and safe for pregnancy!
Take Your Workouts to the Next Level with BGTV!
〰️
Take Your Workouts to the Next Level with BGTV! 〰️
If you’re looking for more ways to stay consistent with your workouts and keep things fresh, join me on BGTV! We have a whole library of workouts designed for busy folks like you—whether you have a single dumbbell or just bodyweight, you’ll find something that fits your needs. Let’s keep showing up for ourselves, one sweat session at a time. 💪