Full Body Workout: One Dumbbell
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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
388K views on YouTube · TIFF x DAN · May 2024
Full-body strength with a single dumbbell, one side at a time, with goblet moves in between.
- 41 min
- Dumbbells
- Beginner-Intermediate, Intermediate
- 23 moves
- Easier version shown
The workout
Warm up · 30s each
- Butt Kicks
- Squats
- Jumping Jacks
- Frog Extensions
- Bird Dogs
- Push Up T-Rotations
- Plank Knee Taps
- Pike Shoulder Taps
Strength · 40s work · 20s rest
2 rounds
- Staggered Squat · right, then left
- Goblet Curtsy Lunges
2 rounds
- Hang Power Snatch · right, then leftDrive from your hips and pull overhead in one move.
- Single Arm Renegade Row · switch arms each rep
2 rounds
- B-Stance RDL · right, then left
- Goblet Lateral Lunges
2 rounds
- Push Press · right, then left
- Dumbbell Push Ups
2 rounds
- Single Arm Rear Delt Row · right, then left
- Goblet Reverse Lunges
2 rounds
- Single Arm Power Clean · right, then leftCatch it at your shoulder. It’s a power move, not a curl.
- Goblet Forward Lunges
Finisher · 30s each, no rest
- Goblet Squat Partials
- Bent Over Dumbbell SwitchesHinge forward and pass the dumbbell side to side beneath you.
- Single Arm Deadlift · switch arms each rep
Cool down · Stretches · 20s each
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