This 5-step full body workout designed by iGnite founder Neissa Springmann uses only one dumbbell, making it perfect for at home or on a trip when you want to get in a great workout but have minimal space and equipment.
Complete this 5-exercise series up to 3 times (depending on your fitness level), resting 20-30 seconds between each exercise. Feel free to use a lower weight dumbbell (2, 3, 5, 6, 7, 8, 10 lb. , etc.) that is appropriate for your personal strength level.
So grab a dumbbell, press play and enjoy a great workout!
First, be sure to warm up for 3-5 minutes. Good warm up options are:
brisk power walk
march in place
Squat to Press
Exercise 1: Squat to Press
Holding the dumbbell to your heart, squat making sure knees don’t protrude over toes, keeping your weight in your heels and belly button pulled in toward your lower back. Inhale down, exhale up.
Complete 20 reps.
To diversify, step to the side and squat, 10 each side. Works quads, hamstrings, glutes & shoulders
Plank to Row
Exercise 2: Plank to Row
Get in the plank position, grab the dumbbell with the left hand and pull the dumbbell up by your side, lifting up and down. Keep your shoulders & hips squared, your shoulders elbows & hips in alignment, and your glutes squeezed.
Complete 10 per arm.
Works the lats, rhomboids and core.
Exercise 3: Static Lunge to Reach & Stretch
Static Lunge to Reach and Stretch
Step your right foot out in a lunge position, focusing on externally rotating your knee and maintaining that rotation throughout the exercise to keep your knee and hip in alignment. Stay in the static lunge position and reach the dumbbell as far out over your toes as you can while keeping a straight back. Then reach all the way up over your head and stretch it back.
Keep your core nice and tall, your front knee at a 90 degree angle, your back heel lifted off the ground, the back knee slightly bent, and your toes and hips squared straight forward. If the shoulders get too tired, just curl the dumbbell in using a bicep curl.
Complete 10 per leg.
Plank with a Cross Row
Exercise 4: Plank with a Cross Row
Get in the plank position and place the dumbbell below your right hand. With your left hand, reach across and pick up the dumbbell and pull it across to the left side of your body and repeat. Exhale on the pull.
Complete 10 cross rows with each arm.
Lunge to a Twist
Exercise 5: Lunge to a Twist
Lunge forward with the right leg, arms holding the dumbbell strong and externally rotate the torso to the right keeping the lower body completely still. Push off and step back up to standing. Then, lunge forward with the left leg and externally rotate your torso to the left. Keep your lunge nice and long.
Do 10 of these, alternating 5 one direction, 5 the other. Then, do 10 total lunges with an INTERNAL rotation, 5 each leg.
Who says that staying in shape has to go out the window when you’re traveling? The energizing effects of starting off each day of your vacation with a quick 15-20 minute pick-me-up workout will have you enjoying the escape even more. Staying active while away requires nothing more than 15 to 20 minutes and two light, inexpensive and easily packable tools: a jump rope and an elastic resistance band.
We’ve made things easy for you! Toss your jump rope and elastic band in your bag (together they weigh less than 7 ounces!), follow this workout created and demonstrated by iGnite founder Neissa Springmannthree times per week (resting at least one day between workouts), and you’re good to go.
Repeat Exercises #1-5 three times with 30 seconds of rest between each exercise.
Total Time: 15-20 minutes
Exercise #1: Jumping Rope 1 minute
Form: Stay light and on your toes
Benefits: Great cardiovascular exercise that works all muscles
Don’t have a jump rope? Jumping jacks are a great alternative.
Exercise #2: Push-Up 1 Set of 10-15
Form: Position arms wide at a 90 degree angle, chest falls between arms, tighten core and firm glutes to protect the lower back and look at the tip of your mat (don’t allow your head to droop). To decrease difficulty, drop to knees.
Benefits: Works chest, arms and core (when tightening the abdominals)
Exercise #3: Squat to Shoulder Press 1 Set of 20
Form: While holding the handles of the resistance band, stand with feet hip width distance apart (6 -12 in.) on your resistance band. Squat, while keeping weight in the heels, eyes forward and chest open. Come to standing while pressing the resistance bands above the head and firming the glutes. For less resistance, alternate arms.
Benefits: Works glutes, quads, hamstrings and shoulders.
Exercise #4: Plank 30 seconds – 1 minute
Form: Position body so shoulders and elbows are in alignment. Look slightly forward while pulling shoulders away from your ears, firming glutes and pulling abdominals up and in. If lower back bothers you, lift glutes higher or drop to your knees.
Benefits: Works all core muscles (abdominals and lower back) and shoulders.
Exercise #5: Alternating Lunge 1 Set of 20 (10 each leg)
Form: Start standing tall and looking forward. Step one leg out in front, making sure the ankle and knee are in alignment, with the back leg bent and the heel lifted up toward the sky. With a strong core and eyes forward, push off the front leg and come to standing again, to then alternate legs.