07/29/15- Paula's Healthy Eating/Exercise Journal: Sunday

It’s hard to imagine that with one set of dumbbells you can get a total body workout, but you can.  Work your upper body, legs, glutes, core, biceps, triceps, and shoulders with these exercises:

1.       Dumbbell Wood Chop-  (low to high)- works your legs, core, shoulders, back,  chest

2.       Squat- (dumbbell held at chest height) add a biceps curl, or shoulder press for an additional boost.

3.       Biceps curl- (Try one arm at  a time to have an additional core use)  Step back into lunge for an additional effort and so the curl on the way back to standing

4.       Triceps Overhead Extension- Watch your form in the mirror to make sure you lower the weight to the point of maximum benefit.

5.       Chest press- Perform on a stability ball for additional core work.  Do chest press with one side at a time for a change of pace, and to challenge your muscles in a new way

6.       V-ups- For an additional challenge, hold one dumbbell in your hands.  Watch form and try to keep legs straight with a flat back

7.       Shoulder press or upright row- It helps in building a strong, well-rounded shoulders

8.       Lawnmower- While bent at the waist with a flat back, pull your arm with a dumbbell up to shoulder level, keeping your body from torqueing away from the dumbbell

A challenging, total body workout can be accomplished with one set of dumbbells and some dedication.  You will boost your metabolism and feel more energized.