Single Dumbbell Transport 18-min Workout

1. Hold a dumbbell in your left hand with an overhand grip. Stand in place with your feet at shoulder-width. Tighten your core and keep your shoulders back.
2. Begin the movement by walking forward. Contract your obliques and abs as you move.
3. Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.

1. Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
2. Standing up, walk forward in a straight line, holding the dumbbells at your sides.
3. The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.

1. Start with one kettlebell placed on the floor between your feet.
2. Bend your knees and back slightly and reach down to grip the kettlebell in an overhand grip.
3. Explode upwards using your legs and bring the arm holding the kettlebell out in front of you until it reaches a horizontal level.
4. Lower the kettlebell back between your legs (but not to the floor) and switch hands to repeat the movement.

1. Hold a kettlebell with both hands in an over hand grip.
2. Stand straight, with your legs slightly wider than shoulder width apart.
3. Lean forward at your waist slightly and bend your knees as if getting ready to squat.
4. Keep your back arched and your head facing forward.
5. Let your arms hang loosely.
6. Swing the kettlebell back between your legs while exhaling.
7. In an explosive movement, force the kettle forward and back up in front of you, either to eye level or above head height by thrusting forward with your hips and rotating your shoulders.
8. Continue for the desired number of repetitions or time.

1. Hold the medicine ball just below your waist and your feet slightly wider than shoulder width apart.
2. Bend your knees, allow your body to lean forward and let the ball hang between your calves.
3. Explode upwards using your legs and bring your arms up holding the medicine ball out in front of you until its just above your head.
4. Lower the ball back between your legs (but not to the floor) and repeat the movement.

1. Hold a dumbbell in your left hand with an overhand grip. Stand in place with your feet at shoulder-width. Tighten your core and keep your shoulders back.
2. Begin the movement by walking forward. Contract your obliques and abs as you move.
3. Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.

1. Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
2. Standing up, walk forward in a straight line, holding the dumbbells at your sides.
3. The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.

1. Hold a dumbbell in your left hand with an overhand grip. Stand in place with your feet at shoulder-width. Tighten your core and keep your shoulders back.
2. Begin the movement by walking forward. Contract your obliques and abs as you move.
3. Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.

1. Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
2. Standing up, walk forward in a straight line, holding the dumbbells at your sides.
3. The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.

1. Start with one kettlebell placed on the floor between your feet.
2. Bend your knees and back slightly and reach down to grip the kettlebell in an overhand grip.
3. Explode upwards using your legs and bring the arm holding the kettlebell out in front of you until it reaches a horizontal level.
4. Lower the kettlebell back between your legs (but not to the floor) and switch hands to repeat the movement.

1. Hold a kettlebell with both hands in an over hand grip.
2. Stand straight, with your legs slightly wider than shoulder width apart.
3. Lean forward at your waist slightly and bend your knees as if getting ready to squat.
4. Keep your back arched and your head facing forward.
5. Let your arms hang loosely.
6. Swing the kettlebell back between your legs while exhaling.
7. In an explosive movement, force the kettle forward and back up in front of you, either to eye level or above head height by thrusting forward with your hips and rotating your shoulders.
8. Continue for the desired number of repetitions or time.

1. Hold the medicine ball just below your waist and your feet slightly wider than shoulder width apart.
2. Bend your knees, allow your body to lean forward and let the ball hang between your calves.
3. Explode upwards using your legs and bring your arms up holding the medicine ball out in front of you until its just above your head.
4. Lower the ball back between your legs (but not to the floor) and repeat the movement.

1. Hold a dumbbell in your left hand with an overhand grip. Stand in place with your feet at shoulder-width. Tighten your core and keep your shoulders back.
2. Begin the movement by walking forward. Contract your obliques and abs as you move.
3. Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.

1. Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
2. Standing up, walk forward in a straight line, holding the dumbbells at your sides.
3. The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.

1. Hold a dumbbell in your left hand with an overhand grip. Stand in place with your feet at shoulder-width. Tighten your core and keep your shoulders back.
2. Begin the movement by walking forward. Contract your obliques and abs as you move.
3. Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.

1. Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
2. Standing up, walk forward in a straight line, holding the dumbbells at your sides.
3. The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.

1. Place a firm grip on an appropriately weighted dumbbell. Before driving the dumbbell above your head, make sure that your core is tight and your chest is up.
2. Push the dumbbell straight above your head, locking out your elbow, (if the dumbbell can’t be driven above your head without difficulty, it’s too heavy and needs to be reduced)
3. Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
4. Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep the dumbbell fixed overhead throughout the entire movement.

1. Place a firm grip on two appropriately weighted dumbbells. Before driving the dumbbells above your head, make sure that your core is tight and your chest is up.
2. Push the dumbbells straight above your head, locking out your elbows.
3. Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
4. Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep those dumbbells fixed overhead throughout the entire movement.

This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting, if working with an adjustable dumbbell ensure all is locked tightly into place.

1. Place a firm grip on an appropriately weighted plate. Before driving the plate above your head, make sure that your core is tight, your chest is up, and your grip is solid.
2. Push the plate straight above your head, locking out your elbows.
3. Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
4. Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep that plate fixed overhead throughout the entire movement.

This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting, if working with an adjustable dumbbell ensure all is locked tightly into place, and your hands are dry.

1. Place a firm grip on two water bottles. Before driving the water bottles above your head, make sure that your core is tight and your chest is up.
2. Push the water bottles straight above your head, locking out your elbows.
3. Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
4. Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep those water bottles fixed overhead throughout the entire movement.

This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting.

1. Hold a dumbbell in your left hand with an overhand grip. Stand in place with your feet at shoulder-width. Tighten your core and keep your shoulders back.
2. Begin the movement by walking forward. Contract your obliques and abs as you move.
3. Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.

1. Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
2. Standing up, walk forward in a straight line, holding the dumbbells at your sides.
3. The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.

1. Hold a dumbbell in your left hand with an overhand grip. Stand in place with your feet at shoulder-width. Tighten your core and keep your shoulders back.
2. Begin the movement by walking forward. Contract your obliques and abs as you move.
3. Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.

1. Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
2. Standing up, walk forward in a straight line, holding the dumbbells at your sides.
3. The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.

1. Place a firm grip on an appropriately weighted dumbbell. Before driving the dumbbell above your head, make sure that your core is tight and your chest is up.
2. Push the dumbbell straight above your head, locking out your elbow, (if the dumbbell can’t be driven above your head without difficulty, it’s too heavy and needs to be reduced)
3. Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
4. Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep the dumbbell fixed overhead throughout the entire movement.

1. Place a firm grip on two appropriately weighted dumbbells. Before driving the dumbbells above your head, make sure that your core is tight and your chest is up.
2. Push the dumbbells straight above your head, locking out your elbows.
3. Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
4. Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep those dumbbells fixed overhead throughout the entire movement.

This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting, if working with an adjustable dumbbell ensure all is locked tightly into place.

1. Place a firm grip on an appropriately weighted plate. Before driving the plate above your head, make sure that your core is tight, your chest is up, and your grip is solid.
2. Push the plate straight above your head, locking out your elbows.
3. Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
4. Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep that plate fixed overhead throughout the entire movement.

This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting, if working with an adjustable dumbbell ensure all is locked tightly into place, and your hands are dry.

1. Place a firm grip on two water bottles. Before driving the water bottles above your head, make sure that your core is tight and your chest is up.
2. Push the water bottles straight above your head, locking out your elbows.
3. Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
4. Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep those water bottles fixed overhead throughout the entire movement.

This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting.

1. Hold a dumbbell in your left hand with an overhand grip. Stand in place with your feet at shoulder-width. Tighten your core and keep your shoulders back.
2. Begin the movement by walking forward. Contract your obliques and abs as you move.
3. Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.

1. Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
2. Standing up, walk forward in a straight line, holding the dumbbells at your sides.
3. The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.

1. Hold a dumbbell in your left hand with an overhand grip. Stand in place with your feet at shoulder-width. Tighten your core and keep your shoulders back.
2. Begin the movement by walking forward. Contract your obliques and abs as you move.
3. Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.

1. Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
2. Standing up, walk forward in a straight line, holding the dumbbells at your sides.
3. The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.

1. Stand over a dumbbell with your feet placed slightly wider than hip width apart either side of the dumbbell.
2. Squat down and take a firm grip of the dumbbell; ensure that your shoulders are positioned upright, keeping your back straight and eyes straight ahead.
3. Explosively lift the dumbbell by extending your hips from the squatting position and allow the dumbbell to travel along upward and close to your body.
4. As the dumbbell reaches your hip level, shrug your lifting shoulder and pull the dumbbell upwards keeping the same line of trajectory if viewed from the side.
5. Bending your working elbow and allowing the dumbbell to extend overhead, slightly squat your body below so that your position is semi-squatted with your working arm fully extended above your head.
6. Maintaining a solid grip on the now overhead dumbbell, drive your feet into the floor and rise upwards from the semi-squatting position to complete the lift.

This exercise is a complicated explosive lift. If attempting for the first time, start with a light dumbbell for form practice. Ideally, do so with a qualified trainer present.

1. Hold a dumbbell in your left hand with an overhand grip. Stand in place with your feet at shoulder-width. Tighten your core and keep your shoulders back.
2. Begin the movement by walking forward. Contract your obliques and abs as you move.
3. Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.

1. Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
2. Standing up, walk forward in a straight line, holding the dumbbells at your sides.
3. The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.

1. Stand over a dumbbell with your feet placed slightly wider than hip width apart either side of the dumbbell.
2. Squat down and take a firm grip of the dumbbell; ensure that your shoulders are positioned upright, keeping your back straight and eyes straight ahead.
3. Explosively lift the dumbbell by extending your hips from the squatting position and allow the dumbbell to travel along upward and close to your body.
4. As the dumbbell reaches your hip level, shrug your lifting shoulder and pull the dumbbell upwards keeping the same line of trajectory if viewed from the side.
5. Bending your working elbow and allowing the dumbbell to extend overhead, slightly squat your body below so that your position is semi-squatted with your working arm fully extended above your head.
6. Maintaining a solid grip on the now overhead dumbbell, drive your feet into the floor and rise upwards from the semi-squatting position to complete the lift.

This exercise is a complicated explosive lift. If attempting for the first time, start with a light dumbbell for form practice. Ideally, do so with a qualified trainer present.

1. Hold a dumbbell in your left hand with an overhand grip. Stand in place with your feet at shoulder-width. Tighten your core and keep your shoulders back.
2. Begin the movement by walking forward. Contract your obliques and abs as you move.
3. Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.

1. Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
2. Standing up, walk forward in a straight line, holding the dumbbells at your sides.
3. The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.

1. Stand over a dumbbell with your feet placed slightly wider than hip width apart either side of the dumbbell.
2. Squat down and take a firm grip of the dumbbell; ensure that your shoulders are positioned upright, keeping your back straight and eyes straight ahead.
3. Explosively lift the dumbbell by extending your hips from the squatting position and allow the dumbbell to travel along upward and close to your body.
4. As the dumbbell reaches your hip level, shrug your lifting shoulder and pull the dumbbell upwards keeping the same line of trajectory if viewed from the side.
5. Bending your working elbow and allowing the dumbbell to extend overhead, slightly squat your body below so that your position is semi-squatted with your working arm fully extended above your head.
6. Maintaining a solid grip on the now overhead dumbbell, drive your feet into the floor and rise upwards from the semi-squatting position to complete the lift.

This exercise is a complicated explosive lift. If attempting for the first time, start with a light dumbbell for form practice. Ideally, do so with a qualified trainer present.

1. Hold a dumbbell in your left hand with an overhand grip. Stand in place with your feet at shoulder-width. Tighten your core and keep your shoulders back.
2. Begin the movement by walking forward. Contract your obliques and abs as you move.
3. Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.

1. Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
2. Standing up, walk forward in a straight line, holding the dumbbells at your sides.
3. The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.

1. Stand over a dumbbell with your feet placed slightly wider than hip width apart either side of the dumbbell.
2. Squat down and take a firm grip of the dumbbell; ensure that your shoulders are positioned upright, keeping your back straight and eyes straight ahead.
3. Explosively lift the dumbbell by extending your hips from the squatting position and allow the dumbbell to travel along upward and close to your body.
4. As the dumbbell reaches your hip level, shrug your lifting shoulder and pull the dumbbell upwards keeping the same line of trajectory if viewed from the side.
5. Bending your working elbow and allowing the dumbbell to extend overhead, slightly squat your body below so that your position is semi-squatted with your working arm fully extended above your head.
6. Maintaining a solid grip on the now overhead dumbbell, drive your feet into the floor and rise upwards from the semi-squatting position to complete the lift.

This exercise is a complicated explosive lift. If attempting for the first time, start with a light dumbbell for form practice. Ideally, do so with a qualified trainer present.