Is it possible to get a great workout with just one dumbbell? You bet!
You’re not limited by weight and variations, so see this as a positive thing by using the most valuable exercises for your time. Also, use a format that is hard but also keeps your morale up with descending reps. Like this:
Do ten reps for every exercise with no rest in between, then nine, eight, until you reach one rep. Try to do it fast. Set yourself a time limit of 25 minutes and stop even if you are not done with all your reps.
- Rear-Foot Elevated Split Squat (Left)
- Rear-Foot Elevated Split Squat (Right)
- Goblet Squat
- Z-Press (Left)
- Z-Press (Right)
- Sit-Ups (feet anchored on dumbbell)
- Renegade Row (Left)
- Renegade Row (Right)
- Close-Grip Push-Up (hands on dumbbells)
The rear-foot elevated squat is among best for focusing on your legs when you have just one dumbbell. Immediately after it, do a goblet squat and you will give yourself a major leg pump. The Z-press is my favorite overhead version.
After the Z-press, then do some sit-ups. This serves as a rest period and allows you to maintain your momentum, which helps the flow of your workout.
Stay on the ground and move into renegade rows. I love these because they challenge your lats and core. Get in a wide stance and make sure your shoulders are square. Which is easier said than done.
Finally, end things off with a close-grip push-up on the end of your dumbbell. This is a much more effective exercise than a single-arm dumbbell bench if you only have a moderate or light weight.
This dumbbell workout will get you a very great workout and it hits every muscle in one go.