Use a moderate dumbbell that lets you keep moving with clean reps; if you only have one dumbbell, do every movement single-sided as written and switch hands each round where needed. Great for a busy day or home session — scale by reducing the reps on the lunge or pressing movements, or drop to a lighter bell and keep the pace steady. Inspired by today's trends — The BEST Dumbbell Only Workout (Free Training Plan + Full Explanation) - YouTube.
- 8 Dumbbell Thruster @ 22.5lb
- 8 Renegade Row @ 20lb
- 10 Alternating Dumbbell Reverse Lunge @ 22.5lb
- 12 Dumbbell Romanian Deadlift @ 25lb
- 10 Push-Up
EQUIPMENT
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