Routine
One Dumbbell, 15 Minutes
Full body in 15 minutes with a single dumbbell.
15 min/session3 days/weekBeginnerDumbbells
Single Dumbbell Full-Body
Time-efficient strength and muscle
Warm-up
- Cat-CowStretchhold 8s
- Standing Quad StretchStretchhold 20s
Main
- Dumbbell ThrusterExercise3 × 8
- Dumbbell Floor PressExercise3 × 10
- Renegade RowExercise3 × 6 per side
- Dumbbell Step-UpExercise2 × 8 per leg
Cooldown
- Kneeling Hip Flexor StretchStretchhold 30s
- Figure-Four StretchStretchhold 45s
- Child's PoseStretchhold 45s
Single Dumbbell Full-Body
Time-efficient strength and muscle
Warm-up
- Cat-CowStretchhold 8s
- Standing Quad StretchStretchhold 20s
Main
- Dumbbell ThrusterExercise3 × 8
- Dumbbell Floor PressExercise3 × 10
- Renegade RowExercise3 × 6 per side
- Dumbbell Step-UpExercise2 × 8 per leg
Cooldown
- Kneeling Hip Flexor StretchStretchhold 30s
- Figure-Four StretchStretchhold 45s
- Child's PoseStretchhold 45s
Single Dumbbell Full-Body
Time-efficient strength and muscle
Warm-up
- Cat-CowStretchhold 8s
- Standing Quad StretchStretchhold 20s
Main
- Dumbbell ThrusterExercise3 × 8
- Dumbbell Floor PressExercise3 × 10
- Renegade RowExercise3 × 6 per side
- Dumbbell Step-UpExercise2 × 8 per leg
Cooldown
- Kneeling Hip Flexor StretchStretchhold 30s
- Figure-Four StretchStretchhold 45s
- Child's PoseStretchhold 45s