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In the last week of April, Cathy Morton of BUF GIRLS Manly and Balmoral has created this absolute kicker for us! Using just one dumbbell all throughout the workout, which takes the mental game out of ‘which piece of equipment next?’ to “how can I activate the right muscles at the right times to make the most of what I am doing with my body RIGHT NOW and beyond this workout too?” Grab your DUMBBELL get into it!




1 pair Dumbbells


Work through the 5 exercises for 30s on and 30s off. Write down the number of reps you did. After all 5 exercises have been completed the time goes up to 35s work and 25s rest. See if you can match or increase your reps every round. Time increases to a max of 45s on and 15s off.

EXERCISE 1: Squat and press

EXERCISE 2: 1-Arm Squat throw

EXERCISE 3: 1-Arm Swings

EXERCISE 4: Bent over row

EXERCISE 5: Straight Arm/Leg Sit Up

Set 1

30s on 30s off

Set 2

35s on 25s off

Set 3

40s on 20s off

Set 4

45s on 15s off

Set 5

45s on 15s off

Set 6

45s on 15s off

Jacqueline Alwill

Jacqueline Alwill is a qualified, practicing nutritionist, personal trainer, whole foods cook and most importantly mother to Jet. She is committed to improving the health, wellbeing and happiness of all individuals.

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