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Last updated on January 4th, 2019

One Dumbbell Quick At Home Workout

As a trainer, I’m a huge fan of a quick, at home workout (check out three fun ones here!). Many of my clients are moms or have demanding jobs that keep them from routinely hitting the gym four to five days per week. While it’s always awesome to smash a workout at the gym it’s not always practical. Which is why workouts you can get done in minimal time that still produce results are key!

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While I adore my workout sessions and always make them a priority, I understand it’s not the case for everyone else! Kids, work and life can take up a lot of you time. However, staying fit and active while you age is crucial which s why it’s so important to make workouts practical… and that means not insanely long.

This particular workout fits just that description. It’s simple, only four exercises, completed as a circuit (so it takes less time) and yet it’s still weighted with a dumbbell and challenging.

Most people think that you need plyometrics (jumping exercises) in order to complete circuit workouts- but that’s definitely not the case! There are many different ways to workout and plyometrics are only one of them.

Personally, I don’t actually use a lot of jumping exercises (just a fair few). Not because they’re not awesome or produce results but because most people aren’t ready for them and then they cause more harm than good.

For this workout, you’re going to need some equipment! I snag a lot of my equipment from Pro Source and if you use code “mamabear15” you’ll save fifteen percent on the best price on the site.. win!

Below is a four exercise circuit that involves no jumping exercises yet will still boost your heart rate and work your muscles.

This particular workout places an emphasis on combo exercises. With limited time, combo exercises help hit more muscle groups per movement thus giving you a better bang for your buck. Read more on why you should be doing combo exercises along with a few of my favorites!

This quick at home workout also has the added bonus of only using one dumbbell! Not only does this mean it’s easier to do with minimal equipment but it also keeps the transition between exercises quick. This is important as one of the goals is to increase your heart rate throughout each set.

I’m a firm believer that there should always be a purpose to the exercises within your program/routine. Aimlessly bouncing around like a crazy person may feel like a good workout breathless wise but what are you actually accomplishing? Always know the why behind the selection.

Need a video demo? Check it out below!

Bulgarian Split Squats With Parlof Presses

Naturally, the first exercise should always be the most challenging so that you can give it your all. Bulgarian split squats in general are no one’s favorite but adding a pause and a press makes them even more fun ?

I love these elevated split squats for a few reasons…

The first is that it provides both a great contraction as well as a stretch. That elevated leg gets into a really nice stretched position for the quadricep and hip flexor which is awesome for those of us who sit frequently (umm most of us).

I also adore this exercise because by adjusting the angle of your torso you can chose to target the quadriceps or the hamstrings.

By adding in a parlof press you not only force a pause at the bottom of the split squat but you also challenge the core and shoulders in the movement – so all in all it’s a fun one!

Plank Rows

I’m pretty sure just about everyone has seen this exercise at some point! It’s a great one for a quick at home workout!

This exercise challenges your core muscles thanks to the plank but also your back and arms on the row. I love working the posterior chain as much as possible (read more about why an how here) and this one does just that.

Try to make sure there’s no extension through the low back. Squeeze your glutes, ensure your hands are right under your shoulders and try not to twist your hips when you pull up the weight.

This exercise is very easy to cheat so pay attention to what you’re doing and how your muscles are contracting to make it worth it.

Hack Squats

I adore this exercise but if I’m being honest it’s not one I give out often and most people struggle with form. You need a sufficient amount of ankle mobility in this exercise as well as a good range of motion on the adductors and hips.

One of the keys of this exercise is to keep your heel on the floor (off the foot you’re going down on). Once it starts to rise, your range is done.

The other key element is driving that same knee out over your pink toe to activate the glutes and not letting the knee cave- which will hurt it. Check out more tidbits on how to fix your knees here.

Push Ups With Jump Outs

While I very much believe in working more back of the body than front, every so often I love to work on my push ups! They’re a classic exercise, they work your entire body when done correctly and just about everyone could improve them!

For this workout I added in a jump out at the top to target the glutes and give a bit more of a power hit to the workout. This can easily be omitted or if you’re feeling up to it, step in and out instead- all options work!

The At Home Workout

Bulgarian Split Squat With Parlof Press                               7/leg

Plank Rows                                                                                8/arm

Hack Squats                                                                               6/leg

Push Ups With Jump Outs                                                      10

Perform all exercises in order for the prescribed number of repetitions. Rest at the end of the set for 30-60 seconds and repeat for 3-4 sets.

Don’t forget to pin this fun one dumbbell quick at home workout!

Working out at home doesn’t have to take lots of time nor does it require intense plyometrics and intervals. This one dumbbell workout uses combo exercises to focus on hitting all major muscle groups multiple time while getting your heart rate up. It’s fast, effective and perfect for a busy day!

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Quick Tip:  My go-to store for equipment is Pro Source! They have awesome gear at fair prices.. plus, if you use the code “mamabear15” you save fifteen percent on the best price on the site – win!