Hello, worker-outers (or just people who like to sweat)!
It’s been a hot minute since I last posted a workout and now’s the moment to promise to myself that I’ll get it together and post workouts regularly, ideally on a weekly basis.
To try and make up for the absence, I present to you a true killer full-body workout.
Best of all – the only equipment you need is a single dumbbell, which makes it perfect for doing at home or at an equipment-poor gym.
Let me just say this one more time – it’s a challenging workout, especially if you decide to push yourself with a higher dumbbell weight.
My advice is to choose a weight that is certainly above your comfort level but at which you can still perform the number of reps of each exercise without a break.
The dumbbells that I got at home are 12.5kg so this is what I went for.
Of course, as with every workout, don’t forget to warm up. Put your favorite song on and dance like you’re working it for a big fat tip :D.
If you’re not in the mood for that, check out my simple and quick whole-body warm-up routine, which will raise your heart rate and prepare you for your sweat session ahead.
The workout consists of 3 rounds and 5 exercises of 10 reps each. Rest as needed between sets.
Single Arm Thruster to an Overhead Reverse Lunge
Oh, yes, 10 reps EACH side!
There’s a lot of balance involved here and as a whole, it’s a pretty tough combination of movements.
Focus on keeping the thruster smooth – use the force from your legs to push the weight up, rather than separating it in a squat and then a push press.
Scaled version: If keeping the weight above your head is too challenging, just hold the dumbbell in front of your chest, perform a squat and transition to a reverse lunge.
Active Bent Over Row
Now, this took me a while to get into a good rhythm (as you can see) and you have to be constantly concentrated on the movement sequence.
You can definitely place your free hand on your quad while performing the row, it just took me a while to figure out the best placement for it :D.
Keep your elbow close to the body and focus on that muscle-mind connection.
Alternating Dumbbell Snatch
Albeit technical, the dumbbell power snatch is nowhere as hard as the barbell power snatch.
You begin with a hip-width stance, the dumbbell starts off the ground inside the feet.
The important part is to maintain that lumbar curve, keep your hips above the knees when grabbing the dumbbell, and to rapidly extend the hips on your way up.
You should receive the dumbbell at a quarter of a squat. Ah, at this point I was already gasping for air, but the dumbbell snatch is a personal fave!
Burpee to Dumbbell Squat Clean
Not much to explain here, but one thing to underline is to go into a full squat (hips below knees).
Oh, and when you put the dumbbell down before doing the burpee, always keep a neutral spine just like with a deadlift.
This truly is a whole-body movement!
Plank Dumbbell Side Pull
All I got to say here – it’s harder than it looks, especially when it’s the last exercise of your round. 10 reps each side, girls! 🙂
If you complete all 3 rounds, a big high five to you! Even if it’s too much for you, just do your best!
Share in the comments how the workout felt for you and what was the hardest, I’d love to hear your feedback! 🙂