One and Done

Hi. I'm Dane, and this is your one and done workout where all you need is one dumbbell. I've got a five pounder here, but you can grab a three and eight. You can have options, whatever works best for you. Let's begin with a knee drive and a shoulder press, reaching those arms up to the sky holding your dumbbell securely in front of you, pull one knee in, and pull the dumbbell down. So we're we are marching.

We're doing a simple march But this is no ordinary march. We're holding on to one dumbbell, and let's feel the power of our upper and lower body as we warm up together, taking some deep breaths, Dane getting to know this dumbbell a little better. Now, today's workout is going to challenge us in new and creative ways. So important to work in this unilateral way where we work one side at a time, creating stability, in one side of the body as we work the joints and the muscles on the other side. Let's do one more march on each side. And next, we're gonna go into a modified jumping jack as we push the dumbbell out and in just like you're doing an air push up.

Add a little tap from side to side. Dane let's add some tempo. This is our warm up. We're trying to get the heart rate up. Warm up the body.

And set that strong intention to try some new and interesting circuits that are coming our way. Let's do this for a few more moments. Maybe you feel a little frisky. You Dane to add some jumps. Personally, I'm gonna save my energy for the battle ahead.

One more time. Awesome. Next, check this out. Halo, bring the weight around your head. And then turn to the right and push. Do that again.

Circle the other way. Turn and push. Now, for the first few, try to isolate the exercise. So you're really mobilizing and stretching your shoulders. Wow, Dane then try a few where you move the entire torso with you.

So move through your ribs, through your thoracic spine Dane push with some power. Let's make the last few just a little bit bigger. Maybe it feels good to take up some more space. Maybe it felt better to be more contained. That's the beauty of this workout.

You can do whatever feels best for you. Last Dane. Awesome job. Let's go for our kettlebell swing. With one dumbbell holding tight in your right Dane. Take your feet apart wider than your hips.

Left arm is out hinging forward into a dead lift. You're going to swing that weight behind you between the legs Dane then up to the heart center. So this swing, I want you to have some freedom. Holding tight onto the dumbbell hinge Dane squeeze your glutes hinge squeeze your glutes. So we are working the posterior chain of your body, your backside, but it's coming from your booty. So everyone, squeeze your butt as you lift, squeeze your butt as you lift.

Do a few more just like this. Feeling this, as we try to keep the symmetry in our upper body, and we try to keep that arm relaxed, but holding on tight to that grip Dane more time, hold at the top, Dane both weights into your hand, curtsy that right leg behind, and then just gently twist to the left. So square off your hips and shoulders to me, abs in tight, spiral the spine, up and twist, spiral the spine, up and twist, lift Dane center. Let's do two more, and then we'll do the other side with our kettlebell swings. So again, both feet out wide parallel hold on with tightly with your left Dane, right arm is out, hinging forward, swing that weight behind you, explode those hips forward.

Let's go. It's hinge and push hinge and push. Now my body wants to control the weight I'm gonna try to bring some freedom to my shoulder girdle Dane make it all come from my glutes hinge and lift. I love doing kettlebell swings because they're explosive and they mimic a lot of the things I love to do, like jump and play Dane reach. Let's do a few more here, squeezing, pressing through the heels, drive those hips forward, opening up the hips, last two, and then hold at the top, take the weight safely in both hands, curtsy the left foot behind, stay low, shoulders back, exhale twist, and center, exhale twist and center over to the left, back to center twisting and centering. I feel like I'm warming up for my tennis game forehand down the line.

Last one. Awesome. Take our skaters, our curtsies from side to side. Step one foot back. Add that twist. Step the other foot back, add the twist. Let's add the flow.

Nice. Now, we get into some primal flow movements here. See if you can push the weight out in front of you as you twist. Sweep the weight out in front of you. As we twist, we are warming up with our dumbbell, getting comfortable with our dumbbell before the challenges ahead.

How do you feel so far? Right? Feels okay. Right? Feels kinda good to move. You know what feels better? An awesome roll up. Stand with your feet hip distance, holding on tight with the weight.

Bring your chin to your chest. Dane roll down your spine as if you're rolling off of the wall. Make sure there's no neck and shoulder tension, soften the knees, tuck the tailbone, roll it up. Bone by bone, by Dane. One more time. And then we'll hit the circuit.

Chin to chest, drop the head, peel your back, weight a little forward, actively relaxing the arms, but holding on tight to that dumbbell. Sometimes the most difficult exercises are the ones you have to release, certain muscles, and hold tighter with others. Let's begin circuit number one with our lunch series. So you're gonna take your right foot back into a lunge. Drop that back knee Dane, shoulders and hips square.

Reach position to back leg straight. The arms reach out straight. Pull the knee into the chest with the weight. And then return to the reach. So it's lunge, reach, knee drive, reach.

Tap the knee down if you can. Reach the arms forward. Pull in with your abdominals. And reach. Let's try a few more all the way Dane, blending one movement into the next and reach. It's upright spine. It's a deep bend.

It's reach. And again, bending, folding at the hips. Two more. Bend. Reach.

Need drive. Reach. Last one. Tap that knee down if you can. Reach as long as your body will allow. Drive that knee in tight.

And then reach. Hold your arms out halfway with a little bend. Pull that back knee in and out. In and out. See if you can keep your standing knee a little bent. The upper body has that slight flexion. So you can access the ab muscles. We've got eight more like this. Use your breath.

Adding a little tempo, a little flow, last three, last two, one legged dead lift, holding on to the dumbbell option, kickstand that back foot hinge hinge hinge lift, lift, lift, shoulders retract back. This is a functional movement. We are practicing how we pick something up off the ground functionally. And if you feel comfortable, start to float that back leg up. I want you to lead with the leg, lift the leg first, and then see saw the upper body down.

What I do not want to see is that you fold and then lift I want to feel the glute activate, lifting the leg as high as that my body will allow right now, and that's what brings me down with really good posture. Let's do one more. I'm going to try to tap the mat. There it is, and bring ourselves up. Let's do a halo push to reset.

Halo Dane push. I'm an angel. That's a lie. Push. Good. Going around the body Dane let's add the shakira angel. That's more of the angel I'm vibing with right now.

But you can do whatever feels good to you. Let's do one more on each side Dane then we'll repeat that circuit on side two. Awesome. Last Dane. Good. Now we're gonna take the left foot back and go into our lunge combination, lunge on one, straighten the back leg, straighten the arms on two, knee drive on three, and then reach on four. Lunge, reach, knee drive, reach.

Now this is our strength and mobility series. So we want the strength, but we want the mobility. How far can you reach out? Can you pull in all the way? Reach and lower. Good. A few more like this. Working one side of it as a time.

We've got this. How does this leg feel compared to the first side? Whoo. I feel a little more sweat dripping down my face. Definitely feel my standing leg burn. But we're gonna hit all those positions. One, hinge on two, last one on three, and four, rounding the spine slightly to get into the abdominals.

Need drive that leg in and out. Try to keep the upper body as still as possible. The upper body is isolated. The lower body is pumping in and out from the abdominals scoop the abs in just a few more before we hit that deadlift on side two. Last Dane, hold the leg back.

Single leg deadlift. Square off the hips, parallel first repetition. Always safe with that kickstand. If the kickstand feels good, keep it. If you want, float the leg up, lift from the glute, hinging forward.

You want your back leg Dane your spine in that one long line. Do not break the line of the body. Use the abs to brace the spine, wrapping around, protecting it like a Sorensen, reach, reach, reach, reach, reach, reach, up, up, up, up. Now, for those of you, that were able to touch the floor on round one. How is it looking on side two?

Shall we go for it? One more practice. I think I have it in me today. I'm going for it. Wish me luck.

And lift up. Great job. Let's do one roll up to take in the work that we've done so far, chin to chin to chest, rounded forward, my chinny chin chin to the chest. SAake the head. Yes. Take the head. No. And roll it up.

Just in time for some plank work. Alright. We're gonna put that dumbbell down safely, flat back. Dane I want you to walk your hands down into a quadrice ped position on all fours, making sure you're stacked, shoulders over wrists, hips over your knees, Dane with that dumbbell behind your right wrist, reach across with your left and set it down. Good. Simple as that. You're just taking the weight and switching.

We're a little indecisive. I want it over here. No. I want it over here. What's important is that you're stabilizing your body here as you work one side at a time. Now if this feels feels good, you want a little extra challenge, Where are you going, mister weight? Stay right there.

We're gonna put ourselves up into plank position and see if we can move this weight with one hand at a time. Now, I'm kind of demonstrating what not to do as I shift from side to side but your goal here is to keep the symmetry in your body as you slide the weight. Let's try a few more to challenge our planks Dane exercise. Maybe we've done a few times. Maybe a thousand times. But with this one dumbbell today, it feels like it's the first time. One more time on each side.

Awesome. And now we get into the glutes as we work the plank. Dane the dumbbell and decide Dane. I'm putting it behind my left knee. Take yourself onto all fours that familiar position, give yourself a cat cow to find your neutral spine.

Lift that left leg up with that dumbbell behind you, rainbow, cross it behind, and then fire hydrant onto the forearm, bring that weight to the camera. Let's try that again. Up and over rainbow, Dane then lower onto the forearm, bring that leg out. Good. So we're getting the work through our glutes and our hips. We're getting some functional work for our upper body.

And the core muscles are making it all possible. So total body, mobility, and this is gonna take a lot of strength coming up because we are going to do a few circles in each direction. Hold your fire hydrant. Try to get the knee higher than the ankle here. Hold it. Keep your torso long, and scribe eight circles. Really small. I'm telling you the smaller the circle, the more efficient the movement, the stronger the burn, and reverse it.

Eight. Keep breathing. Oh my gosh. My arms are shaking. Trying to stabilize Two Dane one. Come down to a child's pose. Just enough time for side number two.

Put that dumbbell behind the left knee. Come onto all fours. We're gonna lift and rainbow that right knee up and across Dane then lower to the left forearm as we go into our fire hydrant. Let's do that a few times. Up and over cross fire hydrant out.

Dane those deep breaths, use your core as you go through the movement. Now do not allow your torso to shorten. Keep the torso nice and long, nice and taut using the core muscles, and embrace the muscle confusion. Your glutes must be wondering what is happening right now. And that's how we instill change in the body. We give the body a reason to change So we've gotta give it some strong challenges here.

Two more. And speaking of a challenge, the fire hydrant circles, holding that leg out. I want the knee higher than the ankle. That booty sticking out. Let's make those small circles in one direction. I'm telling you no bigger than a dime.

One more Dane directions. I know my back is to you, but I am watching I am watching. Don't give up for four. For three. For two. And take that dumbbell, away from the knee.

I'm sure that feels good. Dane what will feel better is a good thigh stretch from our pilates practice. So here, holding the dumbbell out in front of you, I want you to have one long body line as you hinge backwards. And keep that straight body line as you come up. Now, you may think it's straight, but the body has a tendency to sit the hips back to make the exercise easier for us. So don't let it. Think about that kettlebell swing we did earlier Dane how we activated the posterior backside of our body.

Can you squeeze your glutes a little bit without gripping the back, tailbone long, reach reach, reach, reach, reach, reach, up, up, up, up, two more feel the burn on the front thighs. We are getting total body today. So I wanna make sure we isolate these exercises, isolate the correct muscle groups, one more How far back can you go? A little limbo competition Dane then triceps. Bending at the elbows biceps to the ears. Sit back into your heels Dane press the arms overhead safely.

Holding on, nice and tight to the grip. Just a few tricep isolations. Now, I only have five pounds for triceps, but if I squeeze my arms, my biceps on the way in, my triceps on the way out, I can make this five pound dumbbell feel a lot heavier, and a lot of these exercises that we're doing, how can you find the hard? How can you confront muscle imbalances in your body? We all have them. And this is our safe place to confront them together.

Last two. Last one. Awesome job. Let's hit the Pilates Network. So let's hit up some ab work while using that single dumbbell. Laying on our back, grabbing that dumbbell safely overhead.

We're going to begin by reaching the dumbbell overhead Dane then March 1b up. Keep the back ribs down, spine is neutral, deep breath in, exhale, float the other knee up. Now, you can stay with this exercise, or you can come with me for a more advanced variation of scissors. On this next one, I want you to bring the weight up overhead, peel the back shoulders off the mat, weight slightly in front, right leg up, touch the weight two times, touch the weight two times with the left. Touch the weight two times with the right.

Demonstrating control as we isolate the upper body, those shoulders are down the back. Our abs are in. We're looking forward. We're looking Dane. To complete that flexion of the spine.

Again, you can always bend the knees to take a little weight out of the back, but the most important thing is that we are working from a neutral spine from our center stretching our legs and our body in two directions. One more time, hold one leg up, opposite hand with the weight, cradle the head, and we're going to lift and twist that dumbbell reaching for the opposite foot, just a few on this side, lift and twist. If you want more challenge, that leg can reach out in opposition. Very challenging. I'm gonna keep my foot down for Dane.

One more, safely switch the weight, cradle the head, other leg up opposite hand reaches to the foot. So you're keeping your lower half completely anchored. The upper body lifts and twists We've got four more option for that leg out just to test the waters. You can always put it back. Great job. Gently rock and roll yourself up to a seat We'll try some teasers. Today's teaser will feature, you guessed it, the dumbbell.

We're gonna sit back into a seat on our tripod, our sits bones Dane tailbone, scoop the abs in, You can always keep the feet down if it's too challenging as we twist from side to side like we're rowing in our Dane, or if you feel okay, you're gonna bring one leg up at a time Dane upper body twists from right to left, see if you can keep the lower body completely still, abs in tight, needless to say, or you will fall, One more in each direction, and now just the legs, upper body, see if the legs can go from side to side, and keeping the upper body still. That is challenging. But I'm not mad at it because I can feel the work in my hip flexors, but my abs are keeping me up. Good. Put the weight in front of you Dane we'll try some windshield wipers with the legs. So the arms are going to reach back behind us.

And let's start with that modification. We're gonna play footsie with the dumbbell a little bit. Like a date. I'm just kidding. We're gonna take our with our feet to one side and then leaning back, scooping the core in, can you bring the legs from one side to the next? Now, if it's too much, one leg at a time, no problem.

If you're feeling hot, both legs up, gonna tap Dane then lift and tap. That dumbbell serving as just a little obstacle as we lift up and over. See how close you can get to the weight without touching it. I am gonna feel this one later. Dane more on each side. I mean, that was fun.

Awesome. Let's come to downward facing dog and attack our last unilateral circuit, walking our hands and feet together, rolling up our spine, grabbing that weight safely with our flat back. And let's come to side one. We are going to stand parallel position holding on to that dumbbell, side lunge reach across Dane then saw across the body as you lift the back leg up. So it's a cross on Dane, and lift on two, across and lift, across and lift. I can't help but feel like a lumberjack when I do this movement, cutting down the trees. But I wanna save the rainforest.

So I'm gonna think of a different image right now. Down and up. Yes, replenishing the rainforest. Wonderful. One more time. Great. Coming to a triangle pose.

So all toes are gonna turn to the right, ankles, and alignment. The bottom arm is going to hold the dumbbell. The top arm is directly over your shoulder girdle. Now slide down that inner thigh as you come Dane, looking up, and then slide up. Four times only. So see if we can go a little bit lower, stretching, stretching, Dane coming back up reinforcing the joint stability as we rotate through that right shoulder.

And now, let's see how it feels if we put the weight and the top hand really focusing that joint stability of the shoulder sliding Dane, looking up and try to keep this arm perfectly vertical. Dane see what information that's giving your body. It's adding a little bit more weight to the stretch for me, forcing me to use my core muscles. Awesome. Holding that weight in that same hand Turn profile. I've got my weight in my right Dane.

My left leg is back. Lift that right arm as you lift the left leg at the same time. Up and Dane. Can you lift both the arm and the leg at the same time, tap at the same time up, up, up, down, down, down, you can always put the foot Dane. As your kickstand.

But here, we are confronted. It's right arm left leg. We are creating the imbalances in our body. We are giving our muscles a reason to activate and to center ourselves even in these challenging moments. Last two, let's go to side Number two.

Notice how you might feel a little different in each side. So important to work one side of the body at a time because one side is working, one side is stabilizing. Let's get to work side two. Side lunge. Dane it across the body like a saw, and now cut it down. Lumber Jack Dean is back in town over and cross over Dane cross see if you can reach to the diagonal If your weight is too heavy, you can bend your arms a little bit.

If you feel good, extend the arms. But again, you want to throw your body off balance just a little bit in these workouts. You want to challenge yourself to have to take breaks. To turn on the right muscles that sometimes our everyday life just leave behind. But luckily, we have Pilates anytime, we have yoga anytime, and we have each other Dane time.

One more time. Awesome. Let's go for a triangle side too. All toes face to the left. We're gonna start with our weight Dane our bottom Dane, heels in alignment. Arm is up.

Let's slide that leg down as we pop our hip out Dane bring it up. Ideally, I want you looking up at your Dane, sticking your hip out, coming all the way Dane. And coming all the way up. Good. Two more. See if you can go a little bit deeper Dane see if we can connect our breath.

That always feels so much better, permission to breathe. And now challenging our joint stability, we're gonna hold that dumbbell safely. In our top hand, bottom hand opens up shoulder girdle in tight, rotate through that shoulder girdle as you come Dane, keep that arm vertical as you come up. Good. So we're practicing for more difficult, kettlebell exercises to come. If you keep that stacked arm vertical, it's amazing how much weight we can lift, spiraling down, spiraling up, do that one more time, down, down, down, and up, up, up. Same arm, turn my left, and then my right.

Talk about creating imbalances for the body. Let's see how this goes. Pinky up, leg is going to lift at the same time and down. Squeeze that arm straight. I really want you to lift, but again, it's not how high you lift that arm.

It's how long you reach the arm. So reach it long. Keep your shoulders and hips square. Conffront the imbalances. Maybe this side feels stronger.

Maybe you're in the moment Dane you forgot what happened the last side. But I am feeling the burn Dane my core muscles are holding me together. Let's do two more. And down. Awesome.

Let's finish with a roll up both hands, holding the weight, head down, round it down, bone by bone. I feel so much more flexible than I did thirty minutes ago. It's amazing what we can get done together. Roll the shoulders back. Let's set down the weight and do a quick next stretch. Just to feel good, detach all these muscles.

We were holding on to that dumbbell for a while. Right, near to right shoulder, left arm floats up and down a few times. And switch. Notice how the stretch changes when the arm floats, Dane when the arm descends. And now our final movement together inhale, stretch up to the sky, and then dragon breath expand. And then reach up, hands at heart center, I hope you embrace the challenges, the instabilities, the coordination, because guess what? Workouts? Never go anywhere but up. And I'll see you next time on the mat.

Great job everybody.