TOPICS:
Women

Whether you're traveling or just short on time, this minimal-equipment workout is sure to keep you fit and help you build muscle.

Whether you're looking for a quick way to fit a workout into an already-packed schedule or you're just looking to get the most bang for your buck with a home-gym setup, this total-body workout can be done with limited space and equipment. Megan Lunge, AFAA certified personal trainer and founder of the Fuel Your Fitness Method, designed this routine to target your entire body while emphasizing high repetitions and stabilizing movements to fatigue your muscles.

All you need is a dumbbell. If you don’t have access to a dumbbell, improvise! Substitute a jug of laundry detergent or even a gallon jug of water. No excuses. You can make this work!

Perform 20 reps per side. Repeat all reps on one side before switching to the other side.

1. Lunge with Dumbbell Press

Works: Glutes, hamstrings, quads, core, shoulders

The One Weight Total Body Do Anywhere Workout

Directions

  1. Stand with your feet hip-width apart, holding the dumbbell with both hands in front of you at hip height.
  2. Step back with your right foot. Bend your legs so that your back knee hovers above the ground.
  3. Extend your front (left) leg to stand while bringing your back (right) knee up and pressing the dumbbell overhead. Return to the bent-leg lunge.

2. Squat With Knee Raise and Twist

Works: Glutes, hamstrings, quads, core

The One Weight Total Body Do Anywhere Workout

Directions

  1. Stand with your feet slightly wider than hip-width apart and turn your toes out slightly. Hold the dumbbell with both hands in front of you at hip height.
  2. Push your hips back into a squat position, bending the legs while keeping your chest up and head forward.
  3. As you extend your legs to stand, transfer your weight onto your left foot while bringing up the dumbbell and your right knee and rotating your core and the dumbbell to the right.

3. Plie Squat with Forward Dumbbell Press

Works: Glutes, hamstrings, quads, core, shoulders

The One Weight Total Body Do Anywhere Workout

Directions

  1. Stand with your feet wide and toes turned outward.
  2. Holding the dumbbell in front of you with an end in each hand, bend your arms so your wrists are in front of your shoulders and the weight is in front of your chest.
  3. Bend your legs into a plie squat.
  4. As you extend your legs back to a standing position, press the dumbbell forward, extending your arms.
  5. Return to the bent-legged position while bringing the dumbbell back toward your chest.

4. Single-Leg Deadlift

Works: Glutes, hamstrings, core

The Total Body One Weight Do Anywhere Workout

Directions

  1. Stand on one leg with the knee slightly bent. Hold each end of the dumbbell in your hands.
  2. Keeping your shoulders back and down while maintaining a neutral spine, hinge forward from your hips. Lower until your back is approximately parallel with the floor.
  3. As you return to standing, squeeze the glutes of your supporting leg while maintaining balance.

5. Plie Squat and Arm Curl

Works: Glutes, hamstrings, quads, core, biceps

The One Weight Total Body Do Anywhere Workout

Directions

  1. Stand with your feet wider than hip-width apart and your toes turned outward.
  2. Extend your arms toward the floor while holding each end of the dumbbell in your hands.
  3. Bend your legs to sink into a plie. Then, as you extend your legs to stand, squeeze your biceps and curl your arms to bring the weight toward your chest.
  4. Return to the bent-legged position while lowering the dumbbell.

6. Heel Raise and Overhead-Arm Extension

Works: Calves, core, triceps

The One Weight Total Body Do Anywhere Workout

Directions

  1. Stand with your feet under your hips, holding each end of the dumbbell in your hands. Extend your arms directly overhead, toward the ceiling.
  2. Bend your elbows to lower the weight behind your head. Raise your heels off the ground to fire up your calves.

7. Lunge with Upright Row

Works: Glutes, hamstrings, quads, core, traps, middle delts

The One Weight Total Body Do Anywhere Workout

Directions

  1. Stand with your feet hip-width apart, holding the dumbbell in your right hand with your arm extended toward the floor.
  2. Step back with your right foot. Bend your legs so your back knee hovers above the ground.
  3. As you extend your legs, bend your right arm to perform an upright row.
  4. Bring your wrist to shoulder height, then lower your arm and return to the bent-leg lunge.

8. Squat with Wood Chop

Works: Glutes, hamstrings, quads, core

The One Weight Total Body Do Anywhere Workout

Directions

  1. Stand with your feet wider than hip-width apart and your toes slightly turned out.
  2. Hold the dumbbell in front of you at hip height. Bend your legs and rotate toward the lower right foot, bringing the weight to the outside of that ankle.
  3. As you extend your legs, straighten your arms and rotate your core to the upper left, pressing the weight away from your body.
  4. Return to the squat position, bringing the weight to your lower right side again.

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