Alexia Clark's Creative Total-Body Sculpting Dumbbell Workout Video
If you ever run out of ideas at the gym, Alexia Clark has you covered. The fitfluencer and trainer has posted hundreds (possibly thousands?) of workout ideas to her Instagram. Whether you want to get creative with a TRX, medicine ball, weight plate, or another piece of gym equipment you usually pass over, she has a video for that. If it's a dumbbell workout you're in the mood for, try out this total-body sculpting workout Clark created exclusively for Shape. (Or grab a single weight and try the hardest workout you can do with just one dumbbell.)
When you want to really make the most of your time at the gym, this circuit is a smart way to go. For one thing, you can park yourself in front of the dumbbell rack instead of wandering the gym and waiting for other popular equipment to free up. Plus, the moves themselves are an efficient way to train since they recruit a lot of different muscles and utilize various planes of motion. Each of these exercises works both the upper and lower body. Just five moves and one set of dumbbells (pick a medium-weight this time), and you'll walk away with a total-body workout you can do anywhere. (Related: The Total-Body Tabata Circuit Workout to Send Your Body Into Overdrive)
How it works: Perform each exercise for the indicated number of reps.
What you'll need: A set of dumbbells
Around the World Lunge
A. Stand with feet together. Curl dumbbells to chest.
B. Step out to left and bend left knee coming into a side lunge. Lower dumbbells toward the ground, then curl to chest. Come to standing by stepping left foot back in to meet right.
C. Step back with left foot, bending both knees into reverse lunge while pressing dumbbells toward the ceiling and rotating wrists so that palms face forward.
D. Come to standing by stepping left foot back to meet right, lowering dumbbells to chest and rotating wrists so that palms face chest to return to starting position. Repeat movement pattern for all reps before switching sides.
Do 8 reps. Switch sides; repeat.
Dumbbell Row with Single-Leg High Pull
A. Start with left foot forward, right foot back, hinging at the hip in yoga lunge. Hold a dumbbell on either side of left leg.
B. Raise dumbbells next to ribs, drawing elbows straight back to row, then lower dumbbells.
C. Shift weight to left foot and drive right knee toward chest, while raising dumbbells to chest, elbows out wide for a high-pull.
D. Step backward on right foot into left lunge while lowering dumbbells to return to starting position. Repeat movement pattern for all reps before switching sides.
Do 10 reps. Switch sides; repeat.
Front Raise with Sumo Squat
A. Stand with feet wider than hip-width apart, toes slightly turned out, holding a dumbbell in each hand.
B. Raise dumbbells until arms are parallel to the ground, palms facing floor.
C. Drive hips backward and bend knees into a squat while lowering arms.
D. Raise dumbbells until arms are parallel to the ground. Straighten knees while lowering arms to return to starting position.
Do 8 reps.
Lunge with Pec Fly
A. Stand with left foot forward and right foot back, holding dumbbells beside head, elbows bent at 90-degree angle.
B. Bend both knees into left lunge while bringing dumbbells in toward each other in front of face.
C. Straighten both knees and bring dumbbells beside head to return to starting position. Repeat movement pattern for all reps before switching sides.
Do 12 reps. Switch sides; repeat.
Glute Bridge with Single-Arm Chest Press
A. Lie on ground, legs bent, feet on floor hip-distance apart. Press off the ground in a glute bridge, dumbbells lifted toward the ceiling directly over chest.
B. Lower hips to the ground while lowering left elbow to the ground.
C. Press hips and left dumbbell toward the ceiling simultaneously. Repeat movement pattern for all reps before switching sides.
Do 12 reps. Switch sides; repeat.