Single-Arm Dumbbell Workout
This challenging conditioning workout can be performed with a single dumbbell or kettlebell. It can also be done with a barbell or other weighted object. Get ready to sweat!
Prepare a timer and perform 2 rounds of the following:
- 30 seconds jog in place
- 30 seconds high knees
- 30 seconds jumping jacks
- 30 seconds butt kickers
- 30 seconds fast feet
- 30 seconds bodyweight squats
Followed by 1 round of these movements:
- 10 reverse lunge with stretch overhead
- 20 plank shoulder taps
- 10 world’s greatest stretch per side
This workout consists of 4 rounds of varying movements. There is no rest programmed into this workout, it’s designed to be completed “for time” or as fast as possible with good form.
- Round 1 – 10 sit-ups, 15 burpees, 40 jumping lunges, 50 alternating dumbbell snatches (25 per arm)
- Round 2 – 10 sit-ups, 15 burpees, 40 goblet squats, 50 single-arm dumbbell thrusters (25 per arm)
- Round 3 – 10 sit-ups, 15 burpees, 40 jumping lunges, 50 single-arm dumbbell hang squat clean (25 per arm)
- Round 4 – 10 sit-ups, 15 burpees, 40 goblet squats, 50 single-arm push press (25 per arm)
Want a little more to finish? Here’s a fun core finisher for you.
Complete 3 Rounds:
- 30 flutter kicks
- 30 alternating toe touches
- 30 seconds right side plank
- 30 seconds left side plank
What weight should I use?
Choose a weight that you could perform at least 30 reps of the dumbbell movements “unbroken” if you had to. I suggest a 35 lb dumbbell for ladies and a 50 lb dumbbell for males. If that is too heavy, no problem. Something like a 20-25 lb dumbbell for men or women is great.
I only have very light dumbbells…
If you don’t have a heavier dumbbell available but you have 1 or 2 light dumbbells, say 5-15 lbs:
- do 100 snatches instead of 50 (50 per arm)
- perform a double dumbbell thruster
- perform a double dumbbell hang squat squat
- perform a double dumbbell push press
If possible, perform all movements unbroken without rest.
Can I use a kettlebell instead of a dumbbell?
Sure, no problem. The workout will be exactly the same if done with a kettlebell.
Can I use barbell instead of a dumbell?
Sure, you can also do this workout with a barbell. I suggest using 65-85 lbs for ladies and 95-115 lbs for men. Scale that accordingly to something you could perform at least 20 reps of each movement unbroken if you had to.
Can I do this workout without equipment?
Here is a modified version you can do without equipment:
- Round 1 – 10 sit-ups, 15 burpees, 40 jumping lunges, 50 push-ups
- Round 2 – 10 sit-ups, 15 burpees, 40 bodyweight squats, 50 mountain climbers
- Round 3 – 10 sit-ups, 15 burpees, 40 lunges, 50 tricep dips (use a chair, bench, couch or stool)
- Round 4 – 10 sit-ups, 15 burpees, 40 bodyweight squats, 50 bodyweight RDLs (airplanes)
How can I scale this workout?
To adjust this workout to your fitness level:
- perform modified burpees
- scale the jumping lunges to revere lunges
- do bodyweight squats instead of goblet squats
- use a lighter weight and/or reduce the reps