100 EXERCISES YOU CAN DO WITH JUST ONE DUMBBELL
AND THE MUSCLES THEY TARGET
CHEST (00:37)
1)DECLINE HEX FLOOR PRESS
2)SINGLE DUMBBELL UPPER CHEST PRESS
3)UNILATERAL FLOOR PRESS
4)UNEVEN PUSH UP
5)SINGLE DUMBBELL DECLINE FLOOR PRESS
6)UNILATERAL FLOOR FLY
7)LOPSIDED PUSH UP
8)SINGLE DUMBBELL FLOOR PRESS
9)UNILATERAL UPPER CHEST FLY
10)HEX FLOOR PRESS
11)UNILATERAL DECLINE FLOOR FLY
12)UPPER CHEST HEX PRESS
13)UNILATERAL DECLINE FLOOR FLY
LOWER BODY (07:13)
1)SUMO SQUAT
2)DROP LUNGE
3)GLUTE BRIDGE
4)LATERAL LUNGE
5)FRONT LOADED SQUAT
6)DEADLIFT
7)CALF PRESS
8)ALTERNATING BACKWARDS LUNGE
9)GOBLET SQUAT
10)SINGLE LEG GLUTE BRIDGE
11)SWITCH LUNGE
12)DONKEY KICK
13)JUMP SQUAT
14)KNEE SIDE PLANK LEG LIFT
15)BOUNCE LUNGE
16)GLUTE MARCH
17)LATERAL LUNGE ROCK
18)SINGLE LEG DEADLIFT
BACK (15:14)
1)CRANK THE MOWER
2)PULL OVERS
3)SINGLE DUMBBELL BENT OVER ROW
4)REVERSE GRIP CRANK THE MOWER
5)SINGLE DUMBBELL RENEGADE ROW
6)UNILATERAL BENT OVER ROW
7)GOOD MORNING
8)PRONATED GRIP CRANK THE MOWER
SHOULDERS (19:19)
1)UNILATERAL FACEPULL
2)CORKSCREW
3)UNILATERAL SHOULDER PRESS
4)SINGLE DUMBBELL PRESS
5)UNILATERAL UPRIGHT ROW
6)SINGLE DUMBBELL FRONT RAISE
7)UNILATERAL REAR DELT FLY
8)UNILATERAL FRONT RAISE
9)FIGURE 8
10)UNILATERAL LATERAL RAISE
ARMS (24:12)
1)UNILATERAL TRICEPS KICKBACK
2)LYING UNILATERAL TRICEPS EXTENSION
3)HANGING BICEPS CURL
4)UNILATERAL CROSS BODY BICEPS HAMMER CURL
5)LYING UNILATERAL CROSS BODY TRICEPS EXTENSION
6)UNILATERAL BICEPS FLIP CURL
7)LYING SINGLE DUMBBELL TRICEPS PRESS
8)SQUATING SINGLE DUMBBELL BICEPS PREACHER CURL
9)LYING UNILATERAL TRICEPS REACH AND EXTEND
10)SINGLE DUMBBELL OVERHEAD TRICEPS EXTENSION (WRAP AROUND GRIP)
11)SINGLE DUMBBELL BICEPS CURL
12)LYING SINGLE DUMBBELL TRICEPS EXTENSION
13)UNILATERAL BICEPS CURL
14)LYING UNILATERAL REVERSE GRIP TRICEPS EXTENSION
15)UNILATERAL SQUATING BICEPS PREACHER CURL
16)UNILATERAL REVERSE GRIP BICEPS CURL
17)LYING SINGLE DUMBBELL TRICEPS EXTENSION (WRAP AROUND GRIP)
18)UNILATERAL BICEPS HAMMER CURL
19)LYING UNILATERAL ROTATIONAL TRICEPS EXTENSION
20)UNILATERAL BICEPS DRAG CURL
21)UNILATERAL OVERHEAD TRICEPS EXTENSION
22)UNILATERAL ROTATIONAL BICEPS CURL
23)SINGLE DUMBBELL CURL - PRESS - EXTEND
ABS (33:58)
1)V UP
2)SIDE PLANK UP
3)PASS UNDER CRUNCH
4)SIDE BEND
5)ALTERNATING REVERSE CRUNCH
6)SIT UP
7)SIDE V UP
8)LIFTING
9)LYING REVERSE CRUNCH
10)OVERHEAD SIDE BEND
11)ELEVATED LEG CURNCH
12)WEIGHTED WIPERS
COMBO MOVES (40:00)
1)WINDMILL PLANK
2)SQUAT TO PRESS OUT
3)PUSH UP RENEGADE ROW
4)CURL PRESS EXTEND
5)LIFTING
6)CURL TO PRESS
7)SIDE PLANK LATERAL RAISE
8)SQUAT CURL PRESS
9)V SIT PRESS
10)FRONT RAISE EXTEND
11)BACKWARDS LUNGE TWIST
12)PLANK KICKBACK
13)FRONT RAISE LUNGE
14)SIDE PLANK LEG LIFT
15)SQUAT PRESS
16)SWING LUNGES
