This workout is a great way to use those dumbbells that you may have lying around your house and squeeze out more strength and value from them. If you are in the gym you can take your pick with any dumbbell you think you can use and keep the tempo and form. At home you are probably limited to 1-3 different dumbbell weights so your options are more limited… but that’s ok! The slower tempo (if done right) is going to make the workout and exercises much more challenging!
1 or 2 dumbbells
Slower tempo (4/2/1 count)
Approximately 4 second to lower a weight or your body, 2 seconds to hold and stabilize the weight, 1 second to press or pull a weight
- Circuit: 2x through working up to 3x through
- Reps: 20
- Tempo: slow (4/2/1)
Full Body Stability/Strength Workout
1A) Stability Ball plank: 30-60 seconds
- Forearms on ball, feet on floor
1B) Glute bridge on the stability ball
- Upper back on ball face up position
- 2 seconds squeeze at the top of the movement
1C) Single arm stability ball DB chest press
- Lay on the stability ball so that your head and upper back are supported and your hips are lifted. Feet should be about hip to shoulder width apart with your feet staying straight
NOTE: Regress to 2 arms if you are feeling too unstable or can’t maintain form
1D) Standing Single arm “birddog” row
- Start with left hand on ball and a dumbbell in your right; hinge at the waist so that the opposite leg from your rowing arm is lifted up and pointed straight back (maintained through the whole movement).
1E) Single leg squat OR slow tempo squat
1F) Standing single leg/single arm dumbbell side raise
- ie. Stand on your left leg and with the weight in your left hand bring the weight out to your side approximately shoulder height. Hold the weight at the top for 2 seconds before slowly lowering back to your side and repeat for reps.