Only have one dumbbell? Try this quick 10-minute workout to build full-body strength
This routine targets your upper body, lower body, and core
I always tell my clients they don’t need to spend hours at a gym to get a good workout.
In fact, one of my go-to routines takes just 10 minutes and only requires a single dumbbell.
On days when my schedule is packed, I use this sequence to target my legs, arms, back and core.
It’s a circuit workout, which means you’ll do one set of reps for each exercise before moving on to the next. Perform all the exercises to complete one round of the circuit.
I always aim to do two rounds, but you can do more rounds if you have the time.
1. Single-arm bent-over row
Reps: 10 each side
- Stand with your feet hip-width apart holding a dumbbell in your right hand.
- Engage your core muscles, hinge from the hips and lean your torso forward until your back is nearly parallel to the floor.
- Squeeze your right shoulder blade and pull the dumbbell toward your hip.
- Pause briefly when the dumbbell is near your hip.
- Lower the dumbbell with control.
- Complete all the repetitions, then repeat on the other side.
Trainer tips: Use your other hand to brace yourself on a chair, table, or other solid surface. You can also place one foot in front of the other and place your hand on your thigh for support. Avoid rounding your spine or allowing your lower back to arch excessively. Relax the shoulders and keep the elbow close to your body as you lift the dumbbell.
2. Goblet squat
Reps: 10
- Stand with your feet hip-width apart.
- Hold a dumbbell by one of its ends with both hands.
- Engage your core muscles.
- Push your hips back and bend your knees to lower until your thighs are parallel with the floor.
- Pause briefly.
- Push through your heels to stand.
Trainer tips: Push your hips back before bending the knees. If you’re a beginner, place a chair behind you and aim your hips towards the seat. Keep your spine straight and avoid leaning forward excessively. If you are leaning forward, use a lighter weight or practice the move without a dumbbell. Don’t let your knees cave in as you stand up, and keep your heels on the floor throughout the movement.
3. Dumbbell halo
Reps: 10 each direction
- Stand with your feet hip-width apart, holding a dumbbell by each end in front of your chest.
- Engage your core muscles and move the dumbbell towards your right shoulder.
- Circle the dumbbell behind your head, bringing it to your left shoulder.
- Bring the dumbbell back to your chest.
- Continue circling the dumbbell in this direction 10 times, then repeat in the other direction.
Trainer tips: Keep the dumbbell as close to your body as possible. Avoid letting your elbows splay out to the side as you take the dumbbell behind your head. Keep your core engaged throughout.
4. Dumbbell woodchop
Reps: 10 each side
- Stand with your feet hip-width apart, holding the shaft of a dumbbell in both hands.
- Engage your core muscles, hinge at the hips slightly as you bring the dumbbell to the outside of your left hip.
- Drive your hips forward and swing the dumbbell above your right shoulder.
- Hinge your hips behind you as you bring the dumbbell back to the left hip.
- Continue for 10 repetitions, then repeat on the other side.
Trainer tips: Stay in control of the movement at all times, and avoid letting momentum take over. Keep your spine straight and don’t let your back round or arch excessively.
