Intermediate Standing Strength Workout With 1 Dumbbell
SeniorShape Fitness- Duration
- 35 min
- Level
- Intermediate
- Body Focus
- Full Body
- Est. Calories
- ~245 kcal
Standing strength training with one dumbbell for biceps, back and glutes, osteoporosis-friendly with no spinal rounding or twisting.
This standing strength session builds muscle and bone with a single dumbbell (about 10 pounds or 4.5 kg in the video; a kettlebell also works), focusing on biceps, back and glutes. Four blocks mix one-sided and two-sided exercises, each block is done twice, with a full-body warm-up and a stretching cool-down. The video runs about 35 minutes.
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Equipment setup
Who Is It For?
Seniors and beginners ready to move beyond an introductory routine, with one dumbbell or kettlebell and a place to stand.
Who Is It Not For?
Not ideal if you are new to strength training; the channel suggests starting with an easier introductory workout first.
Key Benefits
Builds muscle and bone with standing one-sided and two-sided combinations for biceps, back and glutes.
Things to Keep in Mind
Start lighter than you think you need, keep the spine neutral, and check with your doctor if you have osteoporosis or balance concerns.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session