Megan Dahlman on Instagram: "Only have one dumbbell and 10 minutes? ✅ Perfect — you can still get a super effective, total-body workout in without overthinking a thing. 🙌 These four moves hit your legs, core, shoulders, back, and balance all at once. Simple, efficient, and you’ll feel amazing afterward… Do this circuit 2–3 rounds through. 1️⃣ Squat to Overhead Press - 8 reps 2️⃣ Split-Stance Bent-Over Row - 8 reps/side 3️⃣ Half-Kneeling Halo (switch knees & directions halfway through your reps)
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Megan Dahlman on Instagram: "Only have one dumbbell and 10 …
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Megan Dahlman on Instagram: "🤷‍♀️ Why do deep squats even matter? Well, if you’re able to squat deeply, you’ll always be able to climb off the floor with ease, you’ll never get stuck in a precarious position, and you’ll be far more resilient to everyday injuries. ➡️ A LOT of injuries (especially back & hip injuries!) happen when you’re in a position where your ankles, knees and hips simply can’t go very deep. So working on deep squats is an investment in your healthy future!!! Deep squats requi
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Megan Dahlman on Instagram: "🤷‍♀️ Why do deep squats even matter…
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Instagrammegandahlman
Megan Dahlman on Instagram: "Only have one dumbbell? No problem. 💪 This quick full-body routine will hit strength, stability, and posture—all in under 10 minutes. ✅ Offloaded Squats – 8 reps ✅ Single Arm Overhead Press – 8 reps (no leaning!) ✅ Bent-Over Rows – 8 reps (use an offset stance) ✅ Single Leg Deadlifts – 8 reps (keep posture tall) 🔥 Then switch sides and repeat! Just one weight. Total body strength. … Interested in more like this? This is the type of routine we build up to in my Jump
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Megan Dahlman on Instagram: "Only have one dumbbell? No pro…
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Megan Dahlman on Instagram: "(SAVE & SHARE THIS ONE!!) ⏱️ Only have 10–15 minutes? You can STILL get a full-body, super effective workout in — no fancy equipment needed. This quick circuit hits your legs, glutes, core, back, and heart rate all at once: 1️⃣ Prisoner split squats - Focus on good posture and knee alignment! 2️⃣ Staggered-stance bent-over W’s - Switch your foot stance halfway through. 3️⃣ Bear crawl shoulder taps - Keep your spine neutral (no sagging!) & hold as steady as possible.
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Megan Dahlman on Instagram: "💥 Did you know? Stronger glutes = less knee pain! And I have a FREE 5-Day Glute Builder Course that can help! Type the word GLUTES in the comments and I’ll DM you the link – you can also visit www.5dayglutes.com and get started right away! Knee pain making squats unbearable? 😩 Whether it’s osteoarthritis, a past injury, or weak knees, squatting doesn’t have to hurt! The key is to build strength gradually so your knees feel supported. Try these simple progressions:
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Megan Dahlman on Instagram: "💥 Did you know? Stronger glutes = less …
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Instagrammegandahlman
Megan Dahlman on Instagram: "(FYI - this is the type of workout we built up to in my Getstrong 30 program, the 3rd course in my Jumpstart series of at-home programs. Send me a DM if you’d like more info!) Need a fast, effective strength workout? 💪 This quick full-body routine hits all the essentials—and all you need is a single weight. ✅ Goblet Squats – 8 reps ✅ Split Stance Curl to Press – 8/side (keep your core tight!) ✅ Bent-Over Rows – 8/side ✅ Loaded Glute Bridges – 15 reps ✅ Farmer’s Carr
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