Full Body One Dumbbell Workout: High Intensity
One dumbbell, four superset rounds with a push up and squat complex, then a short finisher.
- 24 min
- Dumbbells, Bench
- Intermediate
- 12 moves
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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
593K views on YouTube · TIFF x DAN · August 2023
The workout
Round 1: Thruster & Row · 30s each · 30s rest, then 60s complex
- Thruster · right
- RDL + Row · right
- Thruster · left
- RDL + Row · left
- Dumbbell Push Ups · 5 reps
- Goblet Squats · 5 reps, repeat as many times as you can in 60s
Round 2: Snatch & Plank Row · 30s each · 30s rest, then 60s complex
- Snatch · right
- Plank Row · right
- Snatch · left
- Plank Row · left
- Dumbbell Push Ups · 5 reps
- Goblet Squats · 5 reps, repeat as many times as you can in 60s
Round 3: Split Squat & Press · 30s each · 30s rest, then 60s complex
- Bulgarian Split Squat · right
- Push Press · right
- Bulgarian Split Squat · left
- Push Press · left
- Dumbbell Push Ups · 5 reps
- Goblet Squats · 5 reps, repeat as many times as you can in 60s
Round 4: Chest Press & Pullover · 30s each · 30s rest, then 60s complex
- Chest Press · right
- Pullovers
- Chest Press · left
- Pullovers
- Dumbbell Push Ups · 5 reps
- Goblet Squats · 5 reps, repeat as many times as you can in 60s
Finisher · 30s each, no rest
- Dumbbell Swing · right
- Dumbbell Swing · left
- Burpee to Press · alternating sides
Cool down · 12 stretches · 20s each
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