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!

Workout instructions for a single-arm dumbbell workout.

Suggested Warm-Up

Prepare a timer and perform 2 rounds of the following:

  1. 30 seconds jog in place
  2. 30 seconds high knees
  3. 30 seconds jumping jacks
  4. 30 seconds butt kickers
  5. 30 seconds fast feet
  6. 30 seconds bodyweight squats

Followed by 1 round of these movements:

  1. 10 reverse lunge with stretch overhead
  2. 20 plank shoulder taps
  3. 10 world’s greatest stretch per side

Workout Details

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.

Abs Finisher

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

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