20-Minute One Heavy Dumbbell
This 20-minute single dumbbell workout proves you don’t need a full rack to get a serious full body burn. Training with one heavy dumbbell — one arm at a time — forces your core to stabilize every rep, challenges your balance on every standing movement, and ensures both sides work equally hard. You’ll move through 10 exercises, alternating between standing strength work and mat-based core and stability training, for a session that’s efficient, effective, and deceptively tough.
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.
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Before You Begin
Description
Following a warmup, this workout is made up of 10 exercises repeated twice, using only one heavy dumbbell. The first 5 exercises are standing and the next 5 are on the mat. The purpose of the workout is to build strength and stability in a full-body format by lifting heavy and using proper form. I used 20 lb (9.1 kg) and 25 lb (11.3 kg) dumbbells.
Workout Video
Workout Breakdown
There are 10 exercises in this workout. Repeat the set twice, for 20 total intervals. Perform each exercise for 30 seconds followed by 20 seconds of rest.
Exercises
- Chop & Halo
- Side Lunge + Row
- Split Stance Deadlift + Upright Row
- 1-Leg Balance + Overhead Press
- Reverse Lunge + Hammer Curl
- Plank Pull Backs
- Side-Lying Crunch
- V-Sit Weight Transfer
- 1-Arm Chest Press in Bridge
- Sit Up with Knee Drive
