This 35 minute full body workout maximizes your results using just one dumbbell, making it a perfect option for those with limited equipment or anyone looking to shake up their routine.

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This dynamic workout alternates between unilateral and bilateral exercises, ensuring that you target each muscle group while improving your balance and stability. From staggered squats and single-arm renegade rows to single-arm power cleans, this workout will help you build strength, coordination, and overall fitness with a single dumbbell. Get ready to focus on quality movements, engage your core, and feel the burn in this one dumbbell workout!

**SCROLL FOR WORKOUT DETAILS**

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FREE HOME WORKOUT PROGRAMS
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

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**WORKOUT DETAILS**

⏱️ Duration: 35 minutes
🏋️ Equipment: A set of dumbbells and workout mat. For reference only, Dan is using 30 & 50 lb dumbbells; Tiff is using 10 lb dumbbells.
⏱️ Intervals: 40/20 Sec Rest
🔥 Finisher: 30/30/30
🧊 Cool Down & Stretch: 20 Sec x 12 (4 mins)

Exercises for this Full Body One-Dumbbell Workout

WARM UP // 30×8
Butt Kicks
Squats
Jumping Jacks
Frog Extensions
Bird Dogs
Push Up T-Rotations
Plank Knee Taps
Pike Shoulder Taps

WORKOUT // 40/20
Staggered Squat R
Staggered Squat L
REPEAT

Goblet Curtsy Lunges

Hang Power Snatch R
Hang Power Snatch L
REPEAT

Single Arm Renegade Row (Switch Arms Each Rep)

B-Stance RDL R
B-Stance RDL L
REPEAT

Goblet Lateral Lunges

Push Press R
Push Press L
REPEAT

Dumbbell Push Ups

Single Arm Rear Delt Row R
Single Arm Rear Delt Row L
REPEAT

Goblet Reverse Lunges

Single Arm Power Clean R
Single Arm Power Clean L
REPEAT

Goblet Forward Lunges

FINISHER // 30/30/30
Goblet Squat Partials
Bent Over Dumbbell Switches
Single Arm Deadlift (Switch Arms Each Rep)

Cool Down & Stretch (4 mins)

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Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it’s safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video’s exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!

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Grab dumbbells, a medium resistance latex mini band, a bench or a chair (or something similar), be near a wall, and have a mat for this 35 Minute Full Lower Body Strength Workout. For resistance reference I have a pair of 25, 20, and 15lb dumbbells. Keep in mind that you and I are different, so you may need to go heavier than me to feel challenged OR you may need to go lighter than me in order to keep good form..so find a weight selection that feels challenging for you while maintaining really great form! Feel free to increase or decrease weight mid-set if needed, just be sure to match on the opposing side if it is a unilateral set.
We will perform supersets and trisets during today’s workout. Two rounds per super or tri. During round one, each exercise will be performed for 55 seconds with a slow tempo. During round two, we shave off a little time and perform each exercise for 45 seconds with a normal (but controlled) tempo. If you felt like you could’ve gotten 3 or more reps in during the first round, challenge yourself round 2 by going with a slightly heavier resistance. There are short transition times and recovery between exercises and sets.
This one is very high volume. If needed, drop your weight during the exercise to something lighter and/or go at a different pace than what I am going at. You can also rest/pause during the set or physically hit the pause button if needed as well. 😀 We begin this workout with a quick 5 minute banded warmup. So meet me on your mat and let’s get to work! 🤜❤️🤛

Recorded a Voice over for this workout.

Let me know how it goes in the comments below!
Skip to 3:10 to begin workout
Workout time: Approx 35:00

Advanced 30 Day Program: https://youtube.com/playlist?list=PLkdaCg6IG0aVNgNWDAKujDzhemNZfkob-&si=7OVQGMB7Hivdb1AR

Month 1 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aX-AfPDIj6JSwAbmG-Tmw2L

Month 2 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aVSCS3C1F8PGg7DNw1yBftu

Month 3 30 Day Workout Program: Month 3 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aUwXWuDjqzQ-Gz3MGHC3_x5

Month 4: https://youtube.com/playlist?list=PLkdaCg6IG0aVkOBn1EjSwJ3crB3e042Pd&si=7BbpYv4DWechD0n9

Month 5: https://youtube.com/playlist?list=PLkdaCg6IG0aUVNOub7bu59l2QltJki4pu&si=H3eaUcmVwbgjack1

Yogorilla Mats / Use code FITBYLARIE for 10% off: https://gorillamats.com (I’m using 7×5)

Equipment/ Clothing used: https://www.amazon.com/shop/fitbylarie?ref=cm_sw_em_r_inf_own_fitbylarie_dp_h66svXl4kkXOM

Warm up 55 seconds each
Banded Extra ROM Side Lying Abductions left then right, Banded Extra ROM Banded Kickbacks left then right, Banded Bilateral Extra ROM donkey kicks
The Workout Rd 1 55 seconds per exercise; Rd 2 45 seconds per exercise
DB Kickstand RDL Left, Right
–
DB Bulgarian Split Squats Left, Right
–
DB Single Leg Hip Thrust Left, Right
–
DB Step Ups Left, Right
–
DB/Banded Goblet Squat
DB Bilateral RDL
Banded Wall Sit Abduction/Calf raises
–
Coppenhagen Plank Ups/ Hold Left, Right
DB Bridges

Tag me in your posts & stories on IG: @lariemidkiff
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Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!)

MUSIC:

🎵 All songs are licensed from epidemic sounds and soundstripe

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#shorts total body strength workout. full body workouts are great for women 5’4 & shorter because they have a higher metabolic effect than body split training – meaning your metabolism will stay elevated & burning more calories even AFTER you complete your workout. they will also help you build muscle, which is ideal for petite women looking to 👆🏽 their metabolism without👇🏽calories! this is a smarter & more time-efficient way to train as a petite, working on cardiovascular health, strength and activating that fat burning all-in-one.

the workout:
repeat circuit 4 times
squat to press x12
plank rows x16
hip thrust to chest press (=1 rep) x10
skaters x30 total
bear plank shoulder taps x20 total

save for later!💕

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Petite PWR is for petite women 5’4″ and shorter who seek a healthy lifestyle. Founded by fellow petite, certified personal trainer and nutrition coach April Whitney.

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Raise your heart rate with this fun and low impact 35 Minute Full Body Cardio Workout! All you need is a chair (or steady surface), a mat and your body. Have fun! 😊

🌸 Wearing Gymshark http://gym.sh/Shop-Nicole

🤍 INSTAGRAM: @movewithnicole
🤍 EMAIL: movewithnicole.yt@gmail.com

🎥 Videography by Bodie Rex
♫ Music from https://www.epidemicsound.com/referral/n9a93q/

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DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.

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This beginner-friendly at home core workout is GREAT to help improve your
– posture
– core strength
– reduce low back aches
and make all other exercises feel so much easier!

Try this full core workout with me! https://www.youtube.com/watch?v=gBNYUHbAhFg

5 Minute Full Body Warm-Up: https://www.youtube.com/watch?v=KqLNIP5eDLY&t=64s

Day 1 of Get Lean Series ⬇️ : https://www.youtube.com/watch?v=lrGqqzrWHq0&list=PLhKXpMu5PMK-6ZPsuM5UR7E_dqfktCWQD&index=1

Get Lean Playlist 💪 : https://youtube.com/playlist?list=PLhKXpMu5PMK-6ZPsuM5UR7E_dqfktCWQD

My Glute Workouts 🍑 : https://youtube.com/playlist?list=PLhKXpMu5PMK-A_IAzF1-JoCTFEsBzPBC-

Don’t forget to Subscribe and turn on your post notifications so you never miss a workout, update, and bonus videos:

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Disclaimer: I do not own any of the music in this video.

Before starting any fitness or nutrition program or protocol please consult with a physician and get clearance to start first. Please stop exercising immediately if you experience pain, soreness, fatigue, shortness of breath, dizziness, lightheadedness, blurred vision, headache, nausea, sickness, illness, dehydration, excessive sweating, or any other discomfort.

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