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gf11 Full Body | One Dumbbell Workout
Welcome to my one dumbbell strength workout where every move is unique and simultaneously works more than one major muscle group. 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 dive right into the 11-minute 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
Following a 1-minute warmup, this workout is is made up of 10 unique full body moves using only one heavy dumbbell. The purpose of the workout is to strength train all of your major muscle groups with good form and lifting heavy but safely. I used a 25 lb (11.3 kg) dumbbell.
Full 11-minute Workout Video:
Workout Breakdown:
Perform each exercise for 40 seconds then rest for 20 seconds. After the last exercise, hold a plank for the 20 seconds when you would normally rest.
- Split Stance Lunge Left – Row Right
- Split Stance Lunge Right – Row Left
- Bicep Overhead Tricep Press
- Head Cutter
- Snatch (alternating arms)
- Stir the Pot
- Plank Pull Thru
- Hip Twists (Russian Twists)
- Pullovers in Bridge
- Supine Tuck and Overhead Press followed by 20 second Plank Hold
