I’m a personal trainer and one day decided to do something fun and very challenging for a few of my weight loss clients, and that was to limit the workout to just one 35 pound dumbbell.
You may think such a session will be a breeze, especially if you’re very strong, but you’ll soon see that the 35 pound dumbbell workout is full of grueling surprises. Below is a program that will burn a lot of fat and trigger weight loss.
Exercises with one 35 pound dumbbell (no particular order):
- · Plié squat
- · Front squat
- · Walking and stationary lunge
- · Straight leg deadlift
- · Staircase dash
- · Bent-over single-arm row
- · Bent-over double-arm row
- · Skull crusher
- · Weighted seated dip
- · Shoulder press
- · Frontal raise
- · Hammer curl
These exercises can be modified for varying degrees of fitness and strength, but keep them challenging to incite weight loss from burning fat.
For example, beginners can do a shallow plié squat while holding the lip of the dumbbell with straight arms.
Fitter people can sink lower into the squat and may even hold the dumbbell to their chest. To increase intensity of the plié squat, hold the squat position for two seconds, and/or rise three quarters of the way before lowering for each repetition.
A front squat can be done by holding the weight to one’s chest and positioning the legs in a standard squat position. In either case, intensity is manipulated by number of reps, speed of reps, depth, static holds and range of motion.
For lunges, hold the weight to the chest. In any exercise where one is holding the dumbbell to the chest, this can be done by either holding it parallel to the floor, a hand on each end, or, holding it vertical, hands gripping the top bell portion. Manipulate lunging intensity by altering depth and speed.
For the staircase dash, the weight can be held at the chest either way while one trots up steps as quickly as possible. Novices can walk up carefully. If you think you’re a beast, see how fast you can get up a staircase holding the weight. Intensity is manipulated by speed, and rest time in between dashes.
Other Exercises that Will Spurt Weight Loss
A 35 pound dumbbell is too heavy for beginners in some exercises, such as a bent-over row, frontal raise, skull crusher and weighted dip. That’s fine. You need not do all of the exercises listed here.
Likewise, for many trainees, this weight will be too light for these same exercises. However, if you think you’re very strong, hold the dumbbell at your chest vertically, place feet shoulder width apart, drop to a deep squat, then do a squat jump. Keep repeating this. See if you won’t be exhausted within 30 seconds.
Another way to increase difficulty is to string several of these moves together without any rest in between. Do 10 reps of the following (holding the dumbbell, of course), moving quickly from one exercise to the next:
- 1. Deep squat to squat jump
- 2. Frontal raise (make this really hard by not swinging your body to get the weight up)
- 3. Walking lunge to overhead press (hold weight vertically) for 10 steps each leg
- 4. Straight leg deadlift
- 5. Standing shoulder press (hold weight vertically)
- 6. Weighted seated dip
- 7. Hammer curl (grasp weight vertically under top bell portion).
That was one round. Rest one minute and repeat for three rounds total. As you can see, working out with just one 35 pound dumbbell can be very effective at weight loss, due to the challenge of these routines.