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One Dumbbell Hot & Heavy Squat Workout

One Dumbbell Hot & Heavy Squat Workout

Umm, hello, where did November go?

I’ve been officially unemployed self-employed for 6 weeks now, and I feel like I was meant to live like this my entire life. What does 9 to 5 even mean anymore?

These days its more like 8 to 8, but on the bright side i’m a frigging WHIZ on Premiere Pro now. (Also I think Winston is starting to love me a little bit more than Adam, simply because he sees me more often. If only everything in life was that simple)

What is Premiere Pro, you ask? Why thank you for asking! It’s a video editor program made by Adobe, a.k.a the black hole I now spend my life in.

As I mentioned in my quitting post, I’ve been working on a brand new program that is releasing end of December/early January. Exact date TBD.

I’ll give you a little insight on what it is, while still keeping the excitement alive – it’s a 30 day/ 30 videos program. Yes, it’s a workout program, but it’s even more than that. There’s meal prep videos. There are education videos. There are worksheets that you fill in each week to help you consistently learn and stay on track.

It’s a whole system to help you take charge and control of your workouts, and live your happiest and healthiest lifestyle.

SO, needless to say, i’m super excited about it.

I’m also super busy. 30+ videos is a loooot of editing.

Even as busy as i’ve been, I managed to find some time to put together this workout for you guys, and I think you’ll love it! All you need is ONE, yes ONE, dumbbell. And you can do this entire workout.

So find yourself a corner of the gym, and lets get to work!

One Dumbbell Hot & Heavy Squat Workout

Perform each exercise for 10 reps each. Rest 2 minutes between rounds and repeat for 4 rounds total.

1. 3 Pulse Narrow Squat

Hold the dumbbell on one end, as you would a regular goblet squat. Bring your feet together, so there is only a couple inches of space between them. Squat down, keeping the weight on the whole of your foot, until your legs are at a 90 degree angle. Pulse up half way, and then come back down. Repeat that movement for 3 reps and then extend fully. That is one rep. Keep your upper back flat and don’t let your chest fall forward

2. Single Arm Low DB Squat

Hold the dumbbell in one hand, palm facing in. Have you feet placed slightly wider than hip width apart. Squat down, pushing your butt back, going slightly deeper than 90 degrees. Keep the arm holding the dumbbell fully extended, until it almost touches the ground. Keep your knees pushed out, and then squeeze your glutes and extend. Perform 10 reps with the right hand and 10 reps with the left.

3. Weighted Glute Thrust

Lie on the ground, feet firmly planted and knees bent. Place the weight on your hips, and use your hand to hold the dumbbell and keep it from rolling down (and onto your beautiful face)! Squeeze your glutes and press your hips up towards the ceiling. Pause for half a second at the top and release.

4. Reverse to Curtsey Lunge

Hold the dumbbell up at your chest with both hands. You can either hold it like I am here, or in a goblet style. Step back with your left foot, into a reverse lunge. Go deep enough so your front leg is at a 90 degree angle with the ground. Gently lift your back foot up, and bring it behind your front foot into a curtsey lunge. The further out you bring your foot, the more glute engagement you will feel. One rep is both the reverse and curtsey lunge. Repeat for 10 reps on both legs

5. Squat Jumps

Stand behind the dumbbell, with your feet wider than hip width apart. Squat down to 90 degrees, and then extend, jumping up as high as you can. As you come down, touch the dumbbell to ensure you’re going as deep as possible. Land softly each time, going straight into the next squat jump.

And that’s it! Go through this workout 4 times total, as fast as you can.

If you’re looking for more workout videos, be sure to check out my Instagram. OR if you want a full 12 week program, be sure to check out my eBook The Sweat Series.

Pin For Later!

Hot and heavy dumbbell workout! All you need is one heavier dumbbell and you can get to work. Killer leg and glute workout including pulse squats, hip thrusters and more. Your legs will feel like jello after this!

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  2. velvedi

    5 December

    Hi, Beverley. Thanks for posting this workout, even though you are busy with the new program! Love the short video clip format. Thanks for your hard work!

    • beverleyc

      10 December

      You’re so welcome! I’m so pleased you like it

  3. Abby

    7 December

    I did this workout today! It was my first day back in the gym since August after moving across Canada (literally, Newfoundland to BC lol). I was only able to do 3 rounds, but it felt great!!! Thanks for the workout! You’re amazing! 🙂

    • beverleyc

      10 December

      Ahh thats a big move! Getting 3 rounds in is awesome, nice job girl xx

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