One Dumbbell, Four Moves and 20 Minutes

Whether you’re looking to blow the dust off of that pandemic purchase dumbbell that’s been acting as a door stop all winter or just need a quick fire, minimalist workout that’ll see you in and out of the gym in under 30 minutes, you’re in the right place.

This 20-minute, total-body muscle builder requires just a single dumbbell (or kettlebell), but promises to work everything from your shoulders, to your lats, to your legs and core.

After a thorough warm-up, start a countdown timer for 20 minutes and work your way through as many high-quality rounds as possible of the following four-move, full-body burner. If your weights are a little on the light side, crank up the reps, but focus on keeping your form sharp and resting only as necessary to keep your reps tight.

Make a note of how many rounds you manage to complete at the buzzer and aim to beat your score the next time you repeat the workout in order to ensure progressive overload and majorly increasing your chances of seeing serious gains.

push press

1. Push Press x 5 (each side)

Clean your dumbbell onto your shoulders, palms facing in. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbell overhead. Lower under control to your shoulder and repeat. Perform five reps on your weaker side before repeating with the opposite arm.

chainsaw row

2. Single Arm Row x 10 (each side)

Hold a dumbbell or kettlebell in your left arm, take a staggered stance and hinge at the hips until your arm is hanging at full stretch. Squeeze your opposite arm to create tension through your body(A). Keeping your torso still and avoiding excessive motion, row your ‘bell up towards your hip (B

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