Power 8 Dumbbell Workout {one dumbbell, total body workout}

Power 8 is a total body workout based off 8 extremely effective exercises that require just one dumbbell.

power 8 dumbbell workout | www.nourishmovelove.com

A single dumbbell and a little bit of floor space is all you need to challenge and sculpt every muscle in your body with this workout. Including your heart; the dumbbell speed skaters and swings with lateral hops are sure to get you breathless.

Sometimes less is more. If you’ve joined me for a live workout or tried my 20 minute home workout videos you know that I’m a huge fan of bodyweight workouts, and occasionally throwing in dumbbells to amp up resistance training. 

In my opinion, using less equipment simplifies your training so you can better focus on form and actively engaging more muscles.

And what I really like about using just one dumbbell is it instantly makes it a more core-intensive workout. Any time you load one side of your body at a time, asymmetrical loading, the muscles on the opposing side need to activate to help keep your body balanced and stable. AKA no additional core work is needed at the end of this workout; making this an effective and efficient 30 minute workout.

So grab one dumbbell and power through these 8 exercises, from squats and rows to dumbbell swings and skaters.

{music: gavin degraw – she sets the city on fire, get more songs currently rocking my workout playlist here}

The Workout: Power 8 Dumbbell Workout

8 exercises, 1 minute per exercise; no breaks between exercises. Once you complete all 8 exercises, take a 1 minute break and repeat the entire circuit x 3 sets {24 minutes of work + 3 minutes rest = 27 minutes total}.

Use one medium-weight dumbbell {8-15 lbs}; you can always modify and perform the exercises without weight as well.

  1. goblet squat
  2. plank alternating row
  3. dumbbell speed skater
  4. alternating chest fly + legs up
  5. squat + rotational punch
  6. dumbbell swing + lateral hop
  7. suitcase swing + overhead tricep extension
  8. ab roll up + toe touch

see video above for complete workout and proper exercise form.

Goblet Squat // 1 minute

goblet squat

Plank Alternating Row // 1 minute

plank alternating row

Dumbbell Speed Skater // 1 minute

dumbbell speed skater

Alternating Chest Fly + Legs Up // 1 minute

alternating chest fly + legs up

Squat + Rotational Punch // 30 seconds right/left

squat + rotational punch

Dumbbell Swing + Lateral Hop // 1 minute

dumbbell swing + lateral hop

Suitcase Swing + Overhead Tricep Extension // 30 seconds right/left

suitcase swing + overhead tricep extension

Ab Roll Up + Toe Touch // 1 minute

ab roll up + toe touch

the outfit: old navy active

i teamed up with old navy activewear to bring you this power 8 dumbbell workout and i’m actually wearing these go-dry run perforated shorts as i write this blog. They’re pretty much my favorite shorts of summer 2016. And they pair perfectly with this graphic muscle tank and go-dry seamless light sports bra.

I’ve also been doubling the sports bra as an active swimsuit top and the muscle tank as a swimsuit cover up!

old navy activewear

The Workout: Power 8 Dumbbell Workout

8 exercises, 1 minute per exercise; no breaks between exercises. Once you complete all 8 exercises, take a 1 minute break and repeat the entire circuit x 3 sets.

  1. goblet squat
  2. plank alternating row
  3. dumbbell speed skater
  4. alternating chest fly + legs up
  5. squat + rotational punch
  6. dumbbell swing + lateral hop
  7. suitcase swing + overhead tricep extension
  8. ab roll up + toe touch

what’s your single, favorite piece of exercise equipment to use? tell me in the comments below! 

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power 8 dumbbell workout | power 8 is a total body workout based of 8 extremely effective exercises that require just one dumbbell. | www.nourishmovelove.com

this workout is a sponsored post in partnership with old navy. all words and opinions are my own. thank you for supporting the brands that make nourish move love and all the content you see on this blog possible. 

4 comments
  1. Oh I LOVE all of these moves! Definitely going to incorporate some of them later this week with one of the classes that I teach…And weighted v-ups are the BEST…love that core move! XOXO

    • Yes, these are some of my favorite moves and I love the balance and core added by using just one dumbbell! And yes weighted v-ups are the BEST! Thanks as always for sharing my workouts lady! xo-Lindsey

    • MaryEllen! I would use a medium-sized dumbbell (between 8-15 lbs) whatever that looks like for you. I’m using a 10lb dumbbell here but could have probably used a 12-15lb dumbbell. Great question and enjoy the workout! xo-Lindsey