OK, today I have something for you to try in the gym or at home. It is a dumbbell workout complex from Shawna Kaminski | 404.
Enjoy and have fun.
Rick Kaselj, MS
Hey, Shawna K. of Challenge Workouts. Today, I want to get a video of my good friend and fellow Canadian, Rick Kaselj, who we all know is a master at dealing with your muscle imbalances.
CLICK HERE to watch the video on YouTube.
Now one way that I like to deal with my muscle imbalances, and those of my clients, is to do a dumbbell workout and, more specifically, Single Arm Dumbbell Work.
This not only reveals where muscle imbalances are, but it helps you to address them.
You will always have a gap between your weak and strong sides, but you can lessen the gap. One way to do that is the Single Arm Workout, and always be doing your soft side first when you are strong and fresh.
Do the workout that follows and enjoy that challenge complex.
OK to Be Single (Reps and rounds)
Do five reps of each exercise:
- Squat with Single Dumbbell Over Head
- Single Push Press or Thruster
- One Leg RDL (Romanian Deadlift)
- Single DB (Dumbbell) row
- Push Up One Hand on DB
- 20 DB Swings
Do 6 – 10 total sets or 3 – 5 sets per side.
Our challenge today is called “OK to Be Single.” You will start with one dumbbell on your weak and dumb side. Everybody has a softer side and if you don’t know which is your more vulnerable side, decide which arm you may want to start with; it’s not that side, it’s the other one.
#1 – Squat with Single Dumbbell Over Head
You are always starting on the weak side because that’s when you are freshest, and you can concentrate more effort on that weak side. We are going to start with an overhead squat. The dumbbell is going to be overhead.
Squat with Single Dumbbell Over Head
We’ve got ten reps in every position. You can use that other hand for balance and try to count simultaneously. Keep that chin nice and high.
#2 – Single Push Press or Thruster
I will do a Thruster with the same arm for ten repetitions.
Single Push Press or Thruster
#3 – One Leg RDL
Then I will do a 1 Leg RDL (Romanian Deadlift) with just one dumbbell. Do ten reps of this. It takes a little bit of balance here working that hamstring. Try to keep those ears in line with the shoulders right in front of you.
One Leg RDL
#4 – Single Dumbbell Row
From here, I am going to do a dumbbell row, but I am going to change the leg, and I am going to rest my hand on my leg. I am doing a row, a nice flat back, and a slight shoulder rotation.
Do ten reps of this.
Single DB row
#5 – Push Up One Hand on Dumbbell
I am doing ten reps of uneven push-ups with one hand on a dumbbell. Keep those elbows nice and tight to your side. If you need to drop to your knees, that’s fine.
Push Up One Hand on Dumbbell
#6 – Dumbbell Swing
The transition is going to be 20 dumbbell swings. Keep that nice flat back. Squeeze those glutes and nice tight abs as you draw the movement. Make sure you got your weight back on your heels.
20 Dumbbell Swings
Other Side
Now I am going down to the overhead squat on my strong side. It doesn’t feel strong now and does ten reps.
Then move into a thruster on my strong side for ten reps.
I do the RDL with the dumbbell on the side that you are balancing on. This slows it down because you need a little rest, but balancing is a big issue. If you need to, rest a bit to get your balance. I am going to a dumbbell row, and I drop that leg back. A little bit of shoulder rotation. If this weight is a little bit light, slow down when doing the eccentric (lowering of the weight movement). Do ten reps of this.
You are dropping to do ten push-ups, keeping those elbows nice and tight. Drop to your knees if you need to.
Please stand up, and we will finish with the 20 dumbbell swings—nice and tight abs. Make sure you are not rushing it. Increase the load. I am always saying increase the load, but I am concerned with you watching your form.
Conclusion
The best news about complexes is that they can be lighter, and through the course of the complex, it will make that weight heavy. Start light and then drop the weight. You can always drop the weight on subsequent sets if you need to, or you can always increase the weight. Don’t be stuck on weight if your form is falling apart. If not challenged, pick up a heavier dumbbell by setting 5 lbs. If you have enough, drop down to a lighter dumbbell.
You will do 6 to 10 rounds of that with 3 to 5 reps per side, depending on your fitness level.
That is the “OK to Be Single” Challenge Complex.
If you liked this workout, check out Challenge Complexes, it has 27 more complexes just like it:
Shawna Kaminski
