good thing it’s sweater season

What do you do when you only have 30 minutes and one dumbbell? Well that’s what I had to figure out (simulate) today. Here’s a full body workout that only uses 1 dumbbell, and hit’s all the spots. Sprinkled a little mobility in there as active rest as well. Pick a dumbbell based on the upper body movements, not the lower (unless you have more than 1 DB, you’re welcome to use more than 1). Table, PDF, and GIFs below.

For full workout plans, the link below the PDF.

Circuit 1

SLDL

can tap back foot down for balance

Tall Kneeling Shoulder Press

Reverse Crunch ISO

Hip Airplane

can use support for balance

Circuit 2

Forward Lunge

Bentover Row

Side Plank reach through

Shin Box Switch

Circuit 3

Tall kneeling overhead tricep extension

Tall kneeling bicep curl