字幕列表 影片播放 列印英文字幕 Hi, I'm Valerie Waters with the A-List Look. And today, I have for you a One Dumbbell Total-Body Tone Workout. This workout is perfect if you're in crowded gym, or like me, you're in a hotel gym, and somebody's taken one of the pairs of the 8-pound dumbbells, which is what I needed to train my clients. So I came up with this routine using just one dumbbell. You are going to love it. So if you are ready, let's get started. So I am going to use an 8-pound dumbbell. You can use a 5, you can use a 10, but it will sneak up on you -- so, you know, start conservatively. So we're gonna start with a Dumbbell Swing. And so I'm just basically gonna squat down, I'm gonna take the weight between my legs, and then I'm just gonna swing it straight up. Everything I do today is gonna be 10 reps. That's 2. This is a full-body exercise, so you're getting nice and warmed up. We're gonna be doing 10 reps on everything, so you kinda wanna pace yourself here. That's excellent, good. Two more. One more. That is perfect. Okay, now I'm going right into a Row. So this first row, palms are gonna face each other, and we're gonna bring it out to the side a little bit, working my mid-back. So my abs need to be tight so that this doesn't pull me off center. This is one of the great things about this workout is it forces you to balance. Good, that's 8. Let's get two more. And 10. Switch sides, and you go -- 1. Now make sure that you keep your back nice and flat. We don't want you rounding your back here because it's gonna get tired too soon. Good. And breath. That's perfect. That's 7. That's 8. Last two. And 10. That was perfect. Okay, I'm going to Shoulder Press. Palms forward, abs tight, press straight up. This is another one that requires balance and core. So even though this started because one of the dumbbells was missing in the gym, it actually ended up being a great workout. Last one. Okay, up you go. That's 10. Switch sides. And abs tight again. And you go -- 1, exhale on the way up. Notice I'm keeping my knees soft. You don't wanna lock out. That's 8, good. And 10. That's perfect. Okay, now I'm going to Squat to an Upright Row. I'm just gonna do a little half squat, and then I'm gonna row it up. And I'm actually gonna come up with my toes, okay, like that -- 3, 4, 5, 6, 7 and 10. Oop -- one more. And 10, good. Switching sides, here I go: Squat and row it up -- 2, 3, 4 -- good -- 5, 6, 7 and 10. Good. Okay, so now I'm doing another Bend Over Row. This time, my palms are gonna face my legs, which works your back a little bit differently. I'm really into working mid-back right now. It's great to beat that computer syndrome. You know, that rounded back. That's 5, halfway -- 6, 7. Try not to scrunch your shoulders on this. You really wanna keep that down. Good. Switch sides. So do you notice how I haven't stopped yet? Like, we're not resting between exercises -- we'll rest at the end of the circuit, when we get there. That is 8, good. And 10, that's so good. Okay, now I'm going Squat to Shoulder Press. So this time, the palm will face my ear. So it's another shoulder press, but this version is a little bit easier. So you're gonna squat and press -- 2. So notice how I snuck in all those little squats for you. That is so good. That's 6, 7, 8. Straight up -- 9 and 10. And other side. Do you see why I'm not going that heavy with the weight -- 2 -- because it kinda all like catches up with you. If I wasn't doing so many reps, I could've gone a little heavier. That's good -- 8, 9 -- one more -- and 10. Okay. Now this should be fun: You're going Bicep Curls. So you almost feel like you get a little bit of a break here -- 5, 6 -- two more. One more. Oh, good. Okay, other side. Here we go for 10 -- 1, 3, 4, 5. This exercise makes me feel strong. I love when I can just focus on my biceps. One more. Okay, now we're gonna go into Kickbacks. Work the other part of the arm, a little triceps here. So I'm gonna turn a little bit sideways so you can see. Extend for 10 -- 2. Lock it out. Keep that elbow nice and high, don't let it drop -- 7, 8, 9. Oh, so good. Doesn't that feel good? Feel a little burn -- 2. Elbow up -- 3. That's it, keep going -- 8, 9. One more. And 10. And I'm gonna finish here with a crunch. So I'm just gonna come down. I'm gonna hold this, and I'm gonna take it down, and I'm gonna take it up, okay -- 2, 3, 4. So I'm still getting a little bit of arms -- 6, 9 and 10. Oh, that was so good. Okay, I want you to have a quick sip of water, and you are going to do this circuit one to two more times. So this is a tough circuit, so maybe, you know, the first time just do it one time through, and see how you feel. But you did great. I feel good. I hope you feel good. And I want you to meet me back here next week for another fun workout. Remember what I always say: You are just one workout away from a good mood.