Full Body 1 Dumbbell Workout

Looking for a workout that challenges your entire body — strength, stability, and endurance all in one? This full body dumbbell workout hits every major muscle group and keeps your heart rate up the whole time. All you need is a dumbbell and some open space.

Move through each exercise for 3–4 rounds. You can do 10–12 reps per exercise or work for 30–45 seconds, depending on your fitness level.

The Workout:

Squat and Press – A total body move that strengthens your legs and shoulders in one smooth motion.

Dumbbell Swing – A powerful, dynamic movement that targets your glutes, hamstrings, and core.

Wide 1-Arm Row – Works your upper back and improves shoulder stability.

Split Squat Pulse – Feel the burn in your legs and glutes as you pulse at the bottom of the movement.

Curtsey Lunge Pulse – Great for balance and toning the outer glutes and thighs.

Russian Twist – Strengthens your obliques and deep core muscles.

Plank Dumbbell Pull Through – A core and shoulder challenge that also builds stability.

Tabletop 1-Arm Row – Strengthens your back and helps with posture.

Plank to Deadlift – A compound move that blends strength and control from core to lower body.

This routine is perfect for days when you want a full-body challenge without needing a gym full of equipment. Stay focused on your form, breathe through each rep, and finish strong.

You’ll walk away feeling stronger, more balanced, and completely worked head to toe. 🙌