Have you always wanted a six-pack but never quite known how to go about getting one? Carving a great new physique is really a matter of knowing the right exercises to carry out. It can be really hard to carry out a complicated fitness or weight routine at the gym, because you often have to wait in turn for the equipment, and you can’t always guarantee that you will find the dumbbells that you need. No matter how committed you are to your wellness and wellbeing, if you don’t have the equipment then you can’t do the workout.
That’s why this workout relies on only a single dumbbell. Nevertheless, this will hit every muscle in your core, letting you blitz those obliques, abs and your back with just a few carefully selected exercises. You can even do these with a weight plate or a kettlebell if you are stuck.
You should start by using about 8kgs and then work your way up to 12kgs and finally to 16kg. Do around eight reps of each exercises and then move on to the next one.
Star a swing. This involves holding the end of the dumbbell while standing with your feet a little wider than shoulder-width and your knees bent. Then swing the dumbbell through your legs. Then, pop your hips forward and do the reverse, swinging the dumbbell back up to eye level.
Next, try a woodchop. This is when you hold the dumbbell in both hands up at one side of your head, with your arms stretched out. Move the dumbbell down across your body in a chopping motion, squatting as you go. The dumbbell should end up beside the diagonally opposite shin.
Finally, finish off the circuit with a side bend. Stand up straight with your core braced and your back held straight. Hold the dumbbell in one hand and then lead to that side. Return your body to the vertical. After doing all your reps on one side, switch hands and lean the other way.