Full Body Workout With One Dumbbell (With PDF)

An efficient full body workout with one dumbbell geared towards helping you sculpt and strengthen. This at-home workout fits seamlessly into a busy schedule.

Strengthen your entire body with just one dumbbell and four exercises. If you're struggling to stay consistent, this full body workout gives you the biggest bang for your buck.

As a Certified Strength Coach, it's one I've even used in my SMASH Home Workout Program because it's so effective.

This workout places an extra emphasis on posterior chain exercises which help to:

• Improve strength
• Torch fat
• Increase mobility
• Prevent injury

The Workout

Bulgarian Split Squat With Parlof Press	8/leg
Plank Rows	8/arm
Crossack Squats	6/leg
Push Up With Jump Out	10
Rest	30-60 seconds x4 sets

To perform the workout: complete all exercises in order for the prescribed number of repetitions. Rest at the end of the set for 30-60 seconds and repeat for 4 sets.

Which Weight Should I Choose For The Workout?

You want a weight that is challenging but not unrealistic.

Since this dumbbell workout challenges your core quite a bit, err on the side of lighter. This is because if you’re core fatigued and doesn’t do its job, the low back will take up the slack (which will not feel good).

For most women, I’d recommend starting with 12lbs and working up to 15lbs.

Tips To Perform The Workout

Don’t forget to make sure your form is spot on and that you’re activating the muscles you should be! This is far more important than anything else and one of the things I stress to my moms in the SMASH workout program.

Don’t just go through the motions- it's a time waster.

Bulgarian Split Squat With Parlof Press

• Set up in lunge position with the left leg elevated on the bench and the right knee over the heel. Hold the single dumbbell in your hands at chest height.
• Ass you push backward and drop the left knee towards the floor while keeping the right knee facing forwards.
• Pause and press the dumbbell out from your chest. Return it.
• Squeeze the glute of the right leg as you push through the heel to reverse the movement and extend the hips to the starting position.
• Perform all repetitions on the right leg before moving on to the next.

Plank Rows

• Come into a plank position with the glutes squeezed and feet shoulder-width apart. Place the dumbbell in the center of your hands.
• Keep the hips squared and use the back muscles to row one arm up to your chest (pinching the shoulder blades together at the top) while maintaining the plank.
• Pause and return the hand to the starting position. Repeat on the other side.
• Use a dumbbell and note the mini band in the image.

Crossack Squats

• Stand with your feet much wider than shoulder-width apart. Hold the dumbbell at chest height.
• Keep the right leg straight as you push your hips back and start to bend the left leg and sink down.
• Keep the left foot fully on the ground and aim to touch your bum to the back of your calf. While doing this, the right leg can rotate so that the toe points up.
• Reverse the movement and come to the top of the standing position.

Push-Ups With Jump Out

• Come into a plank position.
• Keep the elbows tucked as you lower toward the ground in a push up position.
• Push back up to the starting position (full plank) and jump the feet in toward your hands.
• Jump the feet back out and repeat the push up.

 

Frequently Asked Questions About Dumbbell Workouts

More Home Workouts & Fitness Tips For Busy Moms

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• Best equipment for home workouts
• Dumbbell workout for strong legs
• High protein snack recipes
• Fitness tips for moms
• Learn how to get better at push ups

Want over 20 printable home workouts without any ads? Check out these Printable Power Workouts. All kinds of workouts to help you kick off your fitness journey right in one spot.