Be Well Workout of the Week: Shred Your Entire Body With One Dumbbell

This workout will challenge your entire body using only one free weight. Pretty cool, right? And you don’t even need very much space to bust this workout out, so you’re officially running out of excuses not to do it.

So, your instructions: All you need to do is complete 12 reps of the six exercises listed below for a total of five rounds. So grab a weight that is challenging for all of the exercises and get sweating, folks!

Be Well Workout of the Week: How to Shred Your Whole Body With One Weight

Instructions: Do 12 reps of each exercise x 5 rounds
1. Squat with high pull: Hold a dumbbell with both hands with feet shoulder-width apart. Squat until your thighs are parallel to the floor, with your arms hanging downward in between your legs. As you come up from the squat, raise the dumbbell to your chin, bending at the elbows. Lower your arms back into the starting position.
2. Up-and-over burpees: With your weight resting on the ground next to you, do a burpee and then jump up and over the weight laterally, landing and doing another burpee.
3. Single-arm chest press (on each side): Lying on your back with knees bent and feet flat on the floor, hold the weight in your right hand with your elbow on the ground and your hand reaching to the ceiling. Press the weight up toward the ceiling, extending your right arm, rolling your right shoulder slightly off the ground. Return to start. After doing reps on right side, repeat on left.
4. Pullover sit-ups: From the same position as the chest press, holding a single weight in both hands, reach the weight over your head, keeping your arms slightly bent. Drive the weight back up toward the ceiling, pulling up into a sit-up. Be sure to squeeze your glutes the entire time. Return to starting position and repeat.
5. Plank row (on each side): With one hand on a bench and one hand holding the weight, get into a high-plank position. Do a row with the weight, keeping your hips square to the floor. Do all reps on one side before doing on the other side.
6. Reverse lunge with knee drive to overhead press (on each side): Standing with your feet hip-width distance apart, hold the weight in your right hand at your shoulder. Do a reverse lunge with right foot. As you come out of the lunge, drive your right knee up toward your chest, standing on your left leg and press right arm overhead. Do all reps on right side before continuing to left.

» Want more sweaty workouts? Check out the BeWOW archive here.


Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every week right here on Be Well Philly.

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