My friend asked for a full-body workout using just one dumbbell — here is the exact 15-minute routine I gave him
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Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and a fitness editor at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course. Sam has written for various fitness brands and websites over the years and has experience across brands at Future, such as Live Science , Fit&Well , Coach , and T3. Having worked with fitness studios like F45 and Virgin Active and trained both group and 1:1, Sam now primarily teaches outdoor bootcamps, bodyweight, and kettlebells. She also coaches mobility and flexibility classes several times a week and believes that true strength comes from a holistic approach to training your body. Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11. In her spare time, she enjoys CrossFit, hot yoga, Pilates and running and can be found perfecting her handstand walks and handstand push-ups in the gym whenever she has the chance to be upside down. At work, she can be found testing the latest in fitness technology and wearables, anything yoga and CrossFit-related and has a keen interest in nutrition, mindfulness, sleep and recovery.
A few of my friends like to take advantage of the fact I'm a personal trainer, and have no problem hitting me up for free strength programs or fitness advice when they need it.
I'm happy to oblige, and when I recently sent this one to a good friend, I thought it was worth sharing more widely. This routine in particular is 15 minutes and only requires one dumbbell, meaning it's easy to do at the gym when the weight rack is busy, or at home if you have a set of the best adjustable dumbbells or alternatives to hand.
Just remember, this routine was designed with a particular person in mind. If you experience pain or feel unwell, stop immediately and seek medical advice as soon as possible.
If you're working with an injury or health condition, I recommend seeking advice before starting this routine.
Get ready to fire up your whole body
Combined, you pretty much hit your whole body using three moves, with some push and pull work in there to hit your front and back body. I've also included some power work which will require you to push to your limit to move the weight from low to high positions.
Start with 2 reps of your exercises back-to-back (1 rep per side on the first round), then take a brief reset. Add 2 reps (1 per side) each round, set a timer for 15 minutes and aim for maximum reps.
This one builds intensity quickly, so I recommend going for the lighter side of medium-heavy dumbbells. Make sure your core is engaged throughout and prioritize form over your reps.
How fast can you work?
This routine isn't fussy, but it does require a level of skill, so try to ensure you know the moves well and feel confident before you get started. You can use two weights, but I prefer working unilaterally so that you can focus on both sides of the body equally. You're only as strong as your weakest side, and we all have one.
Let us know how you get on in the comments!
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