This post may contain affiliate links. Read the full disclosure here.
15-Minute Full Body Strength One Dumbbell Workout
Welcome to my 15-minute full body strength workout with one dumbbell. There are no repeats in this workout – just 14 one-minute intervals with challenging exercises for all of your major muscle groups. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
Please subscribe to my YouTube channel. Having subscribers encourages YouTube to recommend my videos to others. Thanks!
Before You Begin
Following a 1-minute warmup, this workout is is made up of 14 rounds of unique compound exercises targeting more than one major muscle group in the same move. The purpose of the workout is to strength train your full body using a single heavier dumbbell which challenges your core. I used a 20 lb weight.
Workout Video:
Workout Breakdown:
There are 14 intervals in this workout. Each exercise is performed for 40 seconds followed by 20 seconds of rest.
Exercises
- Supine Chest Press with Twist (20s Left / 20s Right)
- Situp Weight Transfer
- V-Sit Overhead Press
- Plank Weight Transfer
- Kettlebell Swing
- Infant Squat
- Crouching Snatch – Left
- Crouching Snatch – Right
- Windmill with Overhead Press – Left
- Windmill with Overhead Press – Right
- Side Winder
- Upright Row Reverse Lunge – Left
- Upright Row Reverse Lunge – Right
- Halo with Squat
