I know you guys love a good dumbbell workout as much as I do and today I have an awesome one for you! The only thing you need to get a tough but effective full-body workout is one heavy dumbbell.
I taught a lot of these movements in my strength class yesterday at VIBE5 and I am feeling it today…in the best way, of course! I am a big proponent of picking up heavy weight sometimes and I find that one heavy dumbbell seems less intimidating and more manageable sometimes than two. The key is to make sure that your weight selection is challenging but doable. Proper form and execution always comes before heavier weight or more reps!
30-MINUTE ONE HEAVY DUMBBELL FULL-BODY WORKOUT PINNABLE GRAPHIC
There are seven movements in this workout. You will do each for one minute and move straight the the next. Once you have done each of the seven movements for one minute each, you will rest for one minute and then start over again. YOU’LL DO THREE ROUNDS TOTAL.
GROUND TO OVERHEAD PRESS
Start in squat position with feet a little wider than the hips. Hold the dumbbell at the long ends. Squat and reach the dumbbell down to the ground and as you stand back up bring the dumbbell to the chest (almost like a hammer curl to the chest) and then press the dumbbell overhead.
CHEST TO DUMBBELL PUSH UP
Place the dumbbell at the top center of the mat vertically. Get into push up position on your knees or on your toes and lower the chest all the way down to touch the dumbbell before pushing back up. Note, DROP TO THE KNEES if you’re having a hard time getting the depth to touch the dumbbell with the chest!
KNEELING SINGLE ARM ROW
Come to kneel with your right leg in front and left leg behind. Hold the dumbbell in your left hand. Place your right forearm across your right thigh and lean forward slightly. Keep the core engaged and spine straight. Gaze in front of your front foot. Draw the left elbow behind you, bringing the dumbbell towards the left side low ribs. Really think about using the muscle around your left shoulder blade to do the work and don’t just bicep your way through it. Repeat with left leg forward, right side working.
Come to a seated position. Bend your knees and either place the heels on the mat or hover them off the mat to make this harder. Hold the dumbbell at the long ends and recline back a bit. Be mindful to keep tall posture. Alternate bringing the dumbbell from the right hip to the left him. Try to turn your whole chest as you move through this rotation and really reach for the other side of the body with the dumbbell.
GOBLET PULSING LUNGE WITH KNEE LIFT
Come into a lunge position with the right leg forward and left leg behind. Hold the dumbbell in a goblet position at the chest. Lower the left knee down towards the mat and do two pulses and then fire through the right glute to drive the left knee into the chest. Repeat on the other side.
WEIGHTED SIT UP
Hold the dumbbell across the chest and sit all the way up with it and lay all the way down. This is easier if you anchor your feet under something but not necessary to do so.
PRONE HAMSTRING CURL
Place the dumbbell standing up at the back center of the mat. Come to rest on your belly and nestle the top of the dumbbell into the space between your arches. You’ll find a little sweet spot for it. Place your forehead on your hands and totally relax the upper body. Contract your hamstrings and lift the dumbbell off of the ground towards your glutes (but you won’t go all the way) and then slowly lower it back down. This one is all about thinking about engaging and using the hamstrings and time under tension.
One minute is a fairly long working interval for some of these movements so please be sure to pace yourself. Steady effort and really good execution are key.
30-MINUTE ONE HEAVY DUMBBELL FULL-BODY WORKOUT MOVEMENT DEMO VIDEO
Here is a video with a demo of each of the seven movements.
WINTER WORKOUT PLAYLIST
It’s been a long time since I shared a workout playlist on my blog so I put together a little Winter Workout mix for you on Spotify! It’s about 90 minutes of my current favorite workout songs for my strength classes and personal workouts. Hope this gives you some extra motivation! 🙂
As always, let me know if you have any questions and report back to me if you try the workout! Happy sweating!