SINGLE HEAVY WEIGHT DUMBBELL FULL-BODY BAD*** WORKOUT FOR STRENGTH

Quiet beach at sunset. taken by PKSenagore June 13, 2019. All rights reserved.

SIMPLICITY MAKES A STRENGTH SESSION SEEM TO GO FASTER, I think. When there isn’t a long list of separate exercises to check, each performed without or with different dumbbell weights, kettle bells, or medicine balls I can memorize and proceed to move through them with ease.  Soon it’s time to repeat the set one or two more times.
All of a sudden, I’m done! 
 
Simplicity may be why people who use machines love them. Just dial in the weight and go.
 
Check out this 2017 offering from Emily Abate for Shape.com.
The list includes:

• Goblet squat
• Dumbbell row
• Weighted sit up*
• Overhead press
• Chest press
• Wood chop

The descriptions don’t include how many repetitions to perform. If lifting heavy for strength building, it’s not uncommon to perform 3-6 reps of each exercise; even 1-3 reps are acceptable if good form is maintained with a weight that is very heavy.  Slow and steady movements are better than fast and jerky moves when it comes to preventing injuries.
 
https://www.bodybuilding.com/content/how-many-reps-should-you-do.html
 
As Abate says, “In addition to making you feel like a total badass, lifting heavy can fight osteoporosis and torch calories”. She refers to a study that “found that women burned nearly twice as many calories in the two hours after their workout when they lifted 85% of their max load” for 8 repetitions than after 15 repetitions of lifting 45% max load (more reps with lower weight loads).
 
 Experiment with weights to find which number of pounds works best for your level of training.  If you can lift 8-12 or more reps, you might think of choosing a higher weight with which fewer reps are possible. Start with 2 sets and work up to three before increasing dumbbell weight.
 
Consider training like a bad*** and performing this one dumbbell weight session just two times in one week. Possibly you’ll feel stronger and more in control by the second session.
 
RUN & MOVE HAPPY!
 
https://www.shape.com/fitness/workouts/essential-full-body-heavy-dumbbell-workout?

https://www.bodybuilding.com/content/how-many-reps-should-you-do.html
 
*I substitute the weighted sit up with a seated oblique twist. It seems to be easier on my lower back and work the “fat tire” area at my waist a bit harder. The verywellfit.com article includes easier and harder variations of the standard exercise.
https://www.verywellfit.com/seated-oblique-twists-with-medicine-ball-3120067