balancing exercises (1 dumbell only)

Being a fitness trainer it's my job to keep my client being challenged,engaged, motivated and at the same time giving them results! i always believe that functional movement out rule every other fancy movement but typical weekend warriors and desk jocks get bored and lose focus and motivation if you get them to squat and do push up and planks at every session! Don't get me wrong all my clients do squat,deadlift, press, pull, rotate, and lunge at every sessions according to a program but there are a bunch exercise out there that you could do to keep them interested! Also the fitness industries have made all sort of fancy equipment for you to use, so why not use it safely in between your main exercises, if you do have excess to a gym of course. I've mention, I love working with balancing exercises with my client, because its such a simple exercise but it can be a taxing to some.

So today I'm going to show you some example of exercising using just 1 dumbbell, i am sure all of us have 1 dumbbell at home, or a water bottle, or if your at the gym, pick up something heavier and challenge yourself! this may look simple but throw in a circuit or add a couple of burpees in between those sets!you will get your heart pumping, so here we go

3 sets of 10 reps

OR 

Pick 3-5 exercise and repeat for 3 sets of 10 reps! between every exercise throw in 20 jumping jacks!
(you know jumping jacks right?, i don't have to show you or burpees if you love it like i don't ) 

1. WARRIOR FRONTAL RAISE 
   
2. 20 SECOND BOAT POSE HOLD 
   
3. LUNGE AND RAISE (CHANGE SIDE AFTER FINISHING 12)
   
4. BOAT POSE CRUNCH (CHANGE ARM OF STARTING POSITION OF DUMBELL)
   
5. SINGLE LEG BACK ROW
   
6. SINGLE LEG HIP EXTENSION (CHANGE SIDE)
   
7. WINDMILL(CHANGE SIDE)
   
8. SINGLE LEG BACK ROW TO HIP EXTENSION ( CHANGE SIDE)
   
9. 20 SECOND BOAT POSE HOLD(AGAIN YES!)
   
10. HIGH PLANK ROW(CHANGE SIDE)

warrior frontal raise

boat pose hold

lunge and raise

boat pose crunch

single leg back row

single leg hip extension 

windmill

single leg back row to hip extension 

boat pose hold

high plank row