- 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.
- Begin the movement by walking forward. Contract your obliques and abs as you move.
- Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.
Single Dumbbell Transport 18-min Workout
18 min
·
24 exercises
Take a dumbbell that allows you to perform 10 challenging reps of an overhead press, this is the weight to work with. Walk either on the spot, or along to each station before performing the exercise. Rest only after each group of 4 motions have been completed.
Walk with the dumbbell in your left hand for 20 seconds to the work station.
Swing with your left hand for 15 reps before transferring the dumbbell to your right hand.
Walk with the dumbbell in your right hand for 20 seconds to the work station.
Swing with your right hand for 15 reps before taking a short rest.
1:00 rest
Walk with the dumbbell in your left hand for 20 seconds to the work station.
Swing with your left hand for 15 reps before transferring the dumbbell to your right hand.
Walk with the dumbbell in your right hand for 20 seconds to the work station.
Swing with your right hand for 15 reps before taking a short rest.
1:00 rest
Walk with the dumbbell in your left hand for 20 seconds to the work station.
Left hand. Get it up nice and high and squat low!
Walk with the dumbbell in your right hand for 20 seconds to the work station.
Another 12 squats with the dumbbell secure in your right hand!
1:00 rest
Walk with the dumbbell in your left hand for 20 seconds to the work station.
Left hand. Get it up nice and high and squat low!
Walk with the dumbbell in your right hand for 20 seconds to the work station.
Another 12 squats with the dumbbell secure in your right hand! Then prepare for the final push!
1:00 rest
Walk with the dumbbell in your left hand for 20 seconds to the work station.
Big cleans! Get it up and above your hand on your left side.
Walk with the dumbbell in your right hand for 20 seconds to the work station.
Big cleans! Get it up and above your hand on your right side.
Walk with the dumbbell in your left hand for 20 seconds to the work station.
Big cleans! Get it up and above your hand on your left side. It's the home straight!
Walk with the dumbbell in your right hand for 20 seconds to the work station.
Get it up and above your hand on your right side. You're done when these are!
About this workout
Single Dumbbell Transport 18-min Workout is a free 18 min workout plan with 24 illustrated exercises for your abs, legs and shoulders. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
Workout details
- Duration: 18 min
- Exercises: 24
- Training focus: Abs, legs and shoulders
- Equipment: Dumbbells
- Level: Intermediate
- Format: Interactive workout and printable PDF
For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.
Questions about this workout
What equipment do I need for this workout?
You'll need dumbbells for this workout. Tap any exercise to see form instructions and possible substitutions if a piece of equipment isn't available.
How long does the Single Dumbbell Transport 18-min Workout take?
The full workout takes about 18 minutes, covering 24 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an intermediate workout, best suited to people with some training experience. Beginners can still follow it by reducing the weight, doing fewer sets or resting longer between sets – each exercise includes illustrated form instructions.
What muscles does this workout target?
This routine primarily works your obliques, hamstrings, shoulders, glutes & hip flexors, quadriceps, upper back & lower traps. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For get toned, lose fat, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Single Dumbbell Transport 18-min Workout
18 min
·
24 exercises
Take a dumbbell that allows you to perform 10 challenging reps of an overhead press, this is the weight to work with. Walk either on the spot, or along to each station before performing the exercise. Rest only after each group of 4 motions have been completed.
Single Arm Dumbbell Carry
Walk with the dumbbell in your left hand for 20 seconds to the work station.
Primary muscle group(s):
Obliques
Secondary:
Abs, Calves, Glutes & Hip Flexors, Quadriceps, Shoulders
Primary muscle group(s):
Forearms, Neck & Upper Traps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Quadriceps
- 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.
- Standing up, walk forward in a straight line, holding the dumbbells at your sides.
- 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.
One Arm Kettlebell Swings
Swing with your left hand for 15 reps before transferring the dumbbell to your right hand.
Primary muscle group(s):
Hamstrings, Shoulders
Secondary:
Glutes & Hip Flexors, Triceps
- Start with one kettlebell placed on the floor between your feet.
- Bend your knees and back slightly and reach down to grip the kettlebell in an overhand grip.
- Explode upwards using your legs and bring the arm holding the kettlebell out in front of you until it reaches a horizontal level.
- Lower the kettlebell back between your legs (but not to the floor) and switch hands to repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Lower Back
- Hold a kettlebell with both hands in an over hand grip.
- Stand straight, with your legs slightly wider than shoulder width apart.
- Lean forward at your waist slightly and bend your knees as if getting ready to squat.
- Keep your back arched and your head facing forward.
- Let your arms hang loosely.
- Swing the kettlebell back between your legs while exhaling.
- 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.
- Continue for the desired number of repetitions or time.
Primary muscle group(s):
Shoulders
Secondary:
Glutes & Hip Flexors, Hamstrings
- Hold the medicine ball just below your waist and your feet slightly wider than shoulder width apart.
- Bend your knees, allow your body to lean forward and let the ball hang between your calves.
- 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.
- Lower the ball back between your legs (but not to the floor) and repeat the movement.
Single Arm Dumbbell Carry
Walk with the dumbbell in your right hand for 20 seconds to the work station.
Primary muscle group(s):
Obliques
Secondary:
Abs, Calves, Glutes & Hip Flexors, Quadriceps, Shoulders
- 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.
- Begin the movement by walking forward. Contract your obliques and abs as you move.
- Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.
Primary muscle group(s):
Forearms, Neck & Upper Traps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Quadriceps
- 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.
- Standing up, walk forward in a straight line, holding the dumbbells at your sides.
- 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.
One Arm Kettlebell Swings
Swing with your right hand for 15 reps before taking a short rest.
Primary muscle group(s):
Hamstrings, Shoulders
Secondary:
Glutes & Hip Flexors, Triceps
- Start with one kettlebell placed on the floor between your feet.
- Bend your knees and back slightly and reach down to grip the kettlebell in an overhand grip.
- Explode upwards using your legs and bring the arm holding the kettlebell out in front of you until it reaches a horizontal level.
- Lower the kettlebell back between your legs (but not to the floor) and switch hands to repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Lower Back
- Hold a kettlebell with both hands in an over hand grip.
- Stand straight, with your legs slightly wider than shoulder width apart.
- Lean forward at your waist slightly and bend your knees as if getting ready to squat.
- Keep your back arched and your head facing forward.
- Let your arms hang loosely.
- Swing the kettlebell back between your legs while exhaling.
- 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.
- Continue for the desired number of repetitions or time.
Primary muscle group(s):
Shoulders
Secondary:
Glutes & Hip Flexors, Hamstrings
- Hold the medicine ball just below your waist and your feet slightly wider than shoulder width apart.
- Bend your knees, allow your body to lean forward and let the ball hang between your calves.
- 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.
- Lower the ball back between your legs (but not to the floor) and repeat the movement.
Single Arm Dumbbell Carry
Walk with the dumbbell in your left hand for 20 seconds to the work station.
Primary muscle group(s):
Obliques
Secondary:
Abs, Calves, Glutes & Hip Flexors, Quadriceps, Shoulders
- 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.
- Begin the movement by walking forward. Contract your obliques and abs as you move.
- Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.
Primary muscle group(s):
Forearms, Neck & Upper Traps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Quadriceps
- 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.
- Standing up, walk forward in a straight line, holding the dumbbells at your sides.
- 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.
One Arm Kettlebell Swings
Swing with your left hand for 15 reps before transferring the dumbbell to your right hand.
Primary muscle group(s):
Hamstrings, Shoulders
Secondary:
Glutes & Hip Flexors, Triceps
- Start with one kettlebell placed on the floor between your feet.
- Bend your knees and back slightly and reach down to grip the kettlebell in an overhand grip.
- Explode upwards using your legs and bring the arm holding the kettlebell out in front of you until it reaches a horizontal level.
- Lower the kettlebell back between your legs (but not to the floor) and switch hands to repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Lower Back
- Hold a kettlebell with both hands in an over hand grip.
- Stand straight, with your legs slightly wider than shoulder width apart.
- Lean forward at your waist slightly and bend your knees as if getting ready to squat.
- Keep your back arched and your head facing forward.
- Let your arms hang loosely.
- Swing the kettlebell back between your legs while exhaling.
- 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.
- Continue for the desired number of repetitions or time.
Primary muscle group(s):
Shoulders
Secondary:
Glutes & Hip Flexors, Hamstrings
- Hold the medicine ball just below your waist and your feet slightly wider than shoulder width apart.
- Bend your knees, allow your body to lean forward and let the ball hang between your calves.
- 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.
- Lower the ball back between your legs (but not to the floor) and repeat the movement.
Single Arm Dumbbell Carry
Walk with the dumbbell in your right hand for 20 seconds to the work station.
Primary muscle group(s):
Obliques
Secondary:
Abs, Calves, Glutes & Hip Flexors, Quadriceps, Shoulders
- 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.
- Begin the movement by walking forward. Contract your obliques and abs as you move.
- Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.
Primary muscle group(s):
Forearms, Neck & Upper Traps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Quadriceps
- 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.
- Standing up, walk forward in a straight line, holding the dumbbells at your sides.
- 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.
One Arm Kettlebell Swings
Swing with your right hand for 15 reps before taking a short rest.
Primary muscle group(s):
Hamstrings, Shoulders
Secondary:
Glutes & Hip Flexors, Triceps
- Start with one kettlebell placed on the floor between your feet.
- Bend your knees and back slightly and reach down to grip the kettlebell in an overhand grip.
- Explode upwards using your legs and bring the arm holding the kettlebell out in front of you until it reaches a horizontal level.
- Lower the kettlebell back between your legs (but not to the floor) and switch hands to repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Lower Back
- Hold a kettlebell with both hands in an over hand grip.
- Stand straight, with your legs slightly wider than shoulder width apart.
- Lean forward at your waist slightly and bend your knees as if getting ready to squat.
- Keep your back arched and your head facing forward.
- Let your arms hang loosely.
- Swing the kettlebell back between your legs while exhaling.
- 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.
- Continue for the desired number of repetitions or time.
Primary muscle group(s):
Shoulders
Secondary:
Glutes & Hip Flexors, Hamstrings
- Hold the medicine ball just below your waist and your feet slightly wider than shoulder width apart.
- Bend your knees, allow your body to lean forward and let the ball hang between your calves.
- 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.
- Lower the ball back between your legs (but not to the floor) and repeat the movement.
Single Arm Dumbbell Carry
Walk with the dumbbell in your left hand for 20 seconds to the work station.
Primary muscle group(s):
Obliques
Secondary:
Abs, Calves, Glutes & Hip Flexors, Quadriceps, Shoulders
- 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.
- Begin the movement by walking forward. Contract your obliques and abs as you move.
- Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.
Primary muscle group(s):
Forearms, Neck & Upper Traps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Quadriceps
- 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.
- Standing up, walk forward in a straight line, holding the dumbbells at your sides.
- 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.
Single-Arm Overhead Dumbbell Squats
Left hand. Get it up nice and high and squat low!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
- 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.
- 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)
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- 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.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Shoulders, Upper Back & Lower Traps
- 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.
- Push the dumbbells straight above your head, locking out your elbows.
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- 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.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings, Shoulders
- 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.
- Push the plate straight above your head, locking out your elbows.
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- 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.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back, Middle Back / Lats, Upper Back & Lower Traps
- 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.
- Push the water bottles straight above your head, locking out your elbows.
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- 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.
Single Arm Dumbbell Carry
Walk with the dumbbell in your right hand for 20 seconds to the work station.
Primary muscle group(s):
Obliques
Secondary:
Abs, Calves, Glutes & Hip Flexors, Quadriceps, Shoulders
- 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.
- Begin the movement by walking forward. Contract your obliques and abs as you move.
- Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.
Primary muscle group(s):
Forearms, Neck & Upper Traps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Quadriceps
- 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.
- Standing up, walk forward in a straight line, holding the dumbbells at your sides.
- 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.
Single-Arm Overhead Dumbbell Squats
Another 12 squats with the dumbbell secure in your right hand!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
- 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.
- 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)
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- 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.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Shoulders, Upper Back & Lower Traps
- 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.
- Push the dumbbells straight above your head, locking out your elbows.
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- 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.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings, Shoulders
- 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.
- Push the plate straight above your head, locking out your elbows.
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- 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.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back, Middle Back / Lats, Upper Back & Lower Traps
- 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.
- Push the water bottles straight above your head, locking out your elbows.
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- 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.
Single Arm Dumbbell Carry
Walk with the dumbbell in your left hand for 20 seconds to the work station.
Primary muscle group(s):
Obliques
Secondary:
Abs, Calves, Glutes & Hip Flexors, Quadriceps, Shoulders
- 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.
- Begin the movement by walking forward. Contract your obliques and abs as you move.
- Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.
Primary muscle group(s):
Forearms, Neck & Upper Traps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Quadriceps
- 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.
- Standing up, walk forward in a straight line, holding the dumbbells at your sides.
- 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.
Single-Arm Overhead Dumbbell Squats
Left hand. Get it up nice and high and squat low!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
- 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.
- 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)
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- 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.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Shoulders, Upper Back & Lower Traps
- 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.
- Push the dumbbells straight above your head, locking out your elbows.
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- 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.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings, Shoulders
- 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.
- Push the plate straight above your head, locking out your elbows.
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- 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.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back, Middle Back / Lats, Upper Back & Lower Traps
- 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.
- Push the water bottles straight above your head, locking out your elbows.
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- 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.
Single Arm Dumbbell Carry
Walk with the dumbbell in your right hand for 20 seconds to the work station.
Primary muscle group(s):
Obliques
Secondary:
Abs, Calves, Glutes & Hip Flexors, Quadriceps, Shoulders
- 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.
- Begin the movement by walking forward. Contract your obliques and abs as you move.
- Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.
Primary muscle group(s):
Forearms, Neck & Upper Traps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Quadriceps
- 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.
- Standing up, walk forward in a straight line, holding the dumbbells at your sides.
- 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.
Single-Arm Overhead Dumbbell Squats
Another 12 squats with the dumbbell secure in your right hand! Then prepare for the final push!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
- 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.
- 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)
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- 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.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Shoulders, Upper Back & Lower Traps
- 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.
- Push the dumbbells straight above your head, locking out your elbows.
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- 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.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings, Shoulders
- 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.
- Push the plate straight above your head, locking out your elbows.
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- 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.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back, Middle Back / Lats, Upper Back & Lower Traps
- 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.
- Push the water bottles straight above your head, locking out your elbows.
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- 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.
Single Arm Dumbbell Carry
Walk with the dumbbell in your left hand for 20 seconds to the work station.
Primary muscle group(s):
Obliques
Secondary:
Abs, Calves, Glutes & Hip Flexors, Quadriceps, Shoulders
- 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.
- Begin the movement by walking forward. Contract your obliques and abs as you move.
- Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.
Primary muscle group(s):
Forearms, Neck & Upper Traps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Quadriceps
- 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.
- Standing up, walk forward in a straight line, holding the dumbbells at your sides.
- 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.
Dumbbell Snatch
Big cleans! Get it up and above your hand on your left side.
Primary muscle group(s):
Upper Back & Lower Traps
Secondary:
Glutes & Hip Flexors, Quadriceps
- Stand over a dumbbell with your feet placed slightly wider than hip width apart either side of the dumbbell.
- 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.
- 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.
- 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.
- 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.
- 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.
Single Arm Dumbbell Carry
Walk with the dumbbell in your right hand for 20 seconds to the work station.
Primary muscle group(s):
Obliques
Secondary:
Abs, Calves, Glutes & Hip Flexors, Quadriceps, Shoulders
- 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.
- Begin the movement by walking forward. Contract your obliques and abs as you move.
- Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.
Primary muscle group(s):
Forearms, Neck & Upper Traps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Quadriceps
- 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.
- Standing up, walk forward in a straight line, holding the dumbbells at your sides.
- 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.
Dumbbell Snatch
Big cleans! Get it up and above your hand on your right side.
Primary muscle group(s):
Upper Back & Lower Traps
Secondary:
Glutes & Hip Flexors, Quadriceps
- Stand over a dumbbell with your feet placed slightly wider than hip width apart either side of the dumbbell.
- 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.
- 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.
- 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.
- 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.
- 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.
Single Arm Dumbbell Carry
Walk with the dumbbell in your left hand for 20 seconds to the work station.
Primary muscle group(s):
Obliques
Secondary:
Abs, Calves, Glutes & Hip Flexors, Quadriceps, Shoulders
- 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.
- Begin the movement by walking forward. Contract your obliques and abs as you move.
- Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.
Primary muscle group(s):
Forearms, Neck & Upper Traps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Quadriceps
- 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.
- Standing up, walk forward in a straight line, holding the dumbbells at your sides.
- 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.
Dumbbell Snatch
Big cleans! Get it up and above your hand on your left side. It's the home straight!
Primary muscle group(s):
Upper Back & Lower Traps
Secondary:
Glutes & Hip Flexors, Quadriceps
- Stand over a dumbbell with your feet placed slightly wider than hip width apart either side of the dumbbell.
- 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.
- 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.
- 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.
- 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.
- 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.
Single Arm Dumbbell Carry
Walk with the dumbbell in your right hand for 20 seconds to the work station.
Primary muscle group(s):
Obliques
Secondary:
Abs, Calves, Glutes & Hip Flexors, Quadriceps, Shoulders
- 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.
- Begin the movement by walking forward. Contract your obliques and abs as you move.
- Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.
Primary muscle group(s):
Forearms, Neck & Upper Traps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Quadriceps
- 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.
- Standing up, walk forward in a straight line, holding the dumbbells at your sides.
- 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.
Dumbbell Snatch
Get it up and above your hand on your right side. You're done when these are!
Primary muscle group(s):
Upper Back & Lower Traps
Secondary:
Glutes & Hip Flexors, Quadriceps
- Stand over a dumbbell with your feet placed slightly wider than hip width apart either side of the dumbbell.
- 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.
- 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.
- 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.
- 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.
- 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.
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