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Fitness Friday: The One-Exercise Workout

fitness-friday-one-exercise-workout.jpg

Illustrations by Brown Bird Design

By Ron Kapriske Illustrations by Brown Bird Design
December 25, 2015

Short on time in the gym? Golf Digest fitness advisor Ben Shear created an exercise that trains the lower and upper body in one compound movement. "It trains the hips, knees, glutes, back and shoulders in one shot," he says. The only thing you need is a dumbbell and something to sit on for the squat portion of the exercise. A plyo box or bench will work. "The box can be as tall as you need it to be to do the squat portion of the movement," Shear says. Do three sets of 10 reps of this exercise, and you're done for the day.

fitness-friday-one-exercise-workout.jpg

Illustrations by Brown Bird Design

(1) Start by doing a single-leg deadlift holding a dumbbell on the same side as the trail leg. (2) While bent over, pull the dumbbell up until it's chest high and then return it to the hanging position. (3) Swing the trail leg forward for balance and then (4) do a single-leg squat until your butt touches the box/bench. (5) Stand up on one leg and (6) push the dumbbell straight up to the sky.