One Dumbbell Total Body Tone Workout | A-List Look With Valerie Waters


Uploaded by LivestrongWoman on 24.08.2012

Transcript:
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.