25-Minute Single Dumbbell Workout (Full Body Strength)

How To Do Kang Squats

1. Stand with your feet hip-width apart or slightly wider, core engaged. Place one dumbbell horizontally on your upper back, holding one head of the dumbbell in each hand.
2. With a slight bend in your knees, hinge forward at the hips until your torso is parallel to the ground (this is a good morning). Core is engaged and spine is neutral (back flat). You should feel a stretch in your hamstrings (back of the legs) at the bottom of the movement.
3. Then lower down into a squat, pushing your hips back and down until your hips align with your knees (making a 90-degree angle with your hips and knees). Knees push out towards your outer three toes.
4. Reverse the movement, driving through your heels to stand halfway, returning to the bottom of the good morning position (back flat), then fully stand tall, returning to the starting position (torso upright).

Modification: hold a dumbbell between your legs if placing the dumbbell on your upper back is uncomfortable.

How To Do Lateral Lunges and Single Arm Dumbbell Rows

1. Stand with your feet under hips, holding a dumbbell in your right hand.
2. Step your left leg out to the side as you push your hips back, bending your left knee while leaving your right leg straight. Think of performing a single leg squat with your left leg. Knees and toes are pointing forward.
3. Hold at the bottom of the lateral lunge, then pull your right elbow back towards your right hip, performing a single arm row. With control, lower the dumbbell back to starting position. Repeat, performing three single arm dumbbell rows.
4. Then, drive off your right foot to reverse the movement, stepping back to center.

How To Do Squats, Bicep Curls, Shoulder Presses and Tricep Extensions

1. Start in a standing position, feet shoulder width apart, knees bent. Hold one dumbbell horizontally between your hands.
2. Sit your hips back as you lower into a squat, striving for a 90-degree angle between your hips and knees. Lower the dumbbell to the ground between your legs.
3. Then, press through your heels to stand tall, curling the dumbbell up to your chest as you stand. Think of powering the movement with your legs rather than your upper body.
4. Then, brace your core as you press the dumbbell straight overhead, wrists stacked over shoulders, elbows by your ears.
5. Bend your elbows to lower the dumbbell behind your head, then squeeze through the backs of your arms to straighten the elbows, performing an overhead tricep extension.
6. Slowly and with control, reverse the movement, first lowering the dumbbell to your chest, then between your legs as you squat, returning to starting position.

How To Do Dumbbell Pullovers and Single Arm Chest Presses

1. Lay flat on your back with legs bent at 90 degrees, feet flat on the floor. Hold one dumbbell in your right hand (palm facing knees), right elbow bent at a 90-degree angle.
2. Exhale as you push the dumbbell overhead; dumbbell stacked over your right shoulder at the top of the press. Make sure your wrist is strong and in line with your shoulder.
3. Lower the dumbbell back towards your chest with control, completing a single arm chest press. Repeat twice more, performing three single arm chest presses.
4. Then, hold the dumbbell at the top of the press, stacked over your right shoulder. Bring your left hand to meet your right, grasping the dumbbell with both hands.
5. Keeping your arms straight with a slight bend in your elbows, slowly lower the weight behind your head until your arms are parallel to the floor.
6. Exhale to slowly lift the weight back up to the starting position by squeezing your chest muscles and pulling the weight back up over your chest. Keep your arms straight as you lift the weight.