In this home workout, we use just one dumbbell to perform a series of isolateral exercises. This means you’ll be targeting both sides of your body equally, enhancing your overall strength and balance. We’re taking things up a notch with a superset format, where you’ll be completing two exercises back to back without rest for 30 seconds each.
At the end of each round (there are 4 rounds total + a finisher) you’ll complete a 60 sec complex: x5 dumbbell push ups + x5 goblet squats. Complete as many rounds as possible in 60 seconds!
But we’re not done yet! You’ll be closing this intense session with a 90 sec finisher comprised of three 30 sec exercises performed without rest. This is guaranteed to get your heart pumping and your muscles working like never before.
All you need is one manageable dumbbell (I’m using a 30lb/14kg one), a box, bench or chair, and a mat. So let’s get moving, push through the burn, and remember, it’s all about progress, not perfection. Let’s crush this workout together!
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⏱️ Duration: 20 Minutes
🏋️♂️ Equipment: One dumbbell (I’m using a 30lb / 14kg dumbbell), a box, bench or chair, and your mat
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7′ x 4′ x 8mm.
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⏱️ Intervals: SUPERSETS: Complete x2 back-to-back exercises for 30 seconds each followed by 30 seconds of rest. There are 4 rounds total + a finisher. At the end of each round you’ll complete a complex superset: x5 dumbbell push ups & x5 goblet squats. Complete as many as possible in 60 seconds. The finisher is 90 seconds: 3 exercises, 30 seconds each, no rest.
Exercises for this 20 full body one dumbbell workout
Thruster R
RDL + Row R
Rest
Thruster L
RDL + Row L
x5 DB Push Ups + x5 Goblet Squat (60 sec)
Snatch R
Plank Row R
Rest
Snatch L
Plank Row L
x5 DB Push Ups + x5 Goblet Squat (60 sec)
Bulgarian Split Squat R
Push Press R
Rest
Bulgarian Split Squat L
Push Press L
x5 DB Push Ups + x5 Goblet Squat (60 sec)
Chest Press R
Pullovers
Rest
Chest Press L
Pullovers
x5 DB Push Ups + x5 Goblet Squat (60 sec)
FINISHER: 30/30/30
Dumbbell Swing R
Dumbbell Swing L
Burpee to Press (alternating sides)
Cool Down & Stretch
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DISCLAIMER: TIFF x DAN strongly recommends that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise, or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.
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