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Keep the dumbbell at a load you can move crisply for the full 18 minutes—think moderate and repeatable, not maximal. If you only have one dumbbell, do all moves unilaterally or goblet-style and switch hands each round; beginners can drop to fewer reps on the snatch and reverse lunge if needed. Inspired by today's trends — 4-Day Dumbbell-Only Workout Plan With Progression | Massiv.
DB Full-Body Engine
- 10 Dumbbell Thruster @ 20lb
- 12 Alternating Dumbbell Snatch @ 25lb
- 12 Dumbbell Reverse Lunge @ 25lb
- 10 Renegade Row @ 15lb
- 12 Dumbbell Floor Press @ 25lb
EQUIPMENT
dumbbells
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