Use a single dumbbell for goblet squats, split squats, presses, and rows if you only have one; just switch sides each round or rep, and keep the load light enough to move cleanly for the full 16 minutes. This is a great busy-day full-body piece for beginners to intermediates—scale by reducing the reps to 8 per movement or choosing one lighter dumbbell you can control overhead. Inspired by today's trends — Dumbbell-Only Workout Program for Beginners - Macros Inc.
- 10 Dumbbell Thruster @ 20lb pair
- 12 Alternating Dumbbell Snatch @ 25lb pair
- 10 Renegade Row @ 15lb pair
- 12 Reverse Lunge @ 20lb pair
- 12 Dumbbell Floor Press @ 20lb pair
EQUIPMENT
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