Total Body Workout {with just one dumbbell}

Whether you’re at a full-stocked gym or all you have is a pair of mismatched dumbbells in your basement, this total body workout will strengthen and engage every muscle in your body.

total body workout with just one dumbbell -- alala style -- www.nourishmovelove.com

“What workout should I do?” Ever have one of those days where you’re aimlessly wandering around the gym? Or you’re at home and want to peel yourself away from your computer to lace up your sneakers, but you need a plan of action to motivate you.

No matter what equipment you have in front of you, from a fully-stocked supergym to a pair of mismatched dumbbells in your basement, you can maximize your time with this effective, total body dumbbell routine.

now that you have a plan all you need is a single, medium-to-heavy dumbbell.

the workout: total body dumbbell circuit

complete 10 reps per exercise on each side of the body {10 reps right arm/leg, 10 reps left arm/leg}. repeat workout x 3 sets. all you need is one medium-to-heavy dumbbell so you can do this routine anywhere, anytime. I’ve provided recommended dumbbell weights below.

dumbbell weight recommendations:

Beginner: 5-10 pound dumbbell
Intermediate: 10-15 pound dumbbell
Advanced: 15-20 pound dumbbell

see video above for complete workout and proper exercise form.

front squat + rotational press

total body workout with just one dumbbell -- front squat with rotational press -- www.nourishmovelove.com

second position heel lift + curl

total body workout with just one dumbbell -- sumo squat with curl -- www.nourishmovelove.com

single leg deadlift + row

total body workout with just one dumbbell -- single leg deadlift to row -- www.nourishmovelove.com

chair abduction + tricep kick

total body workout with just one dumbbell -- chair abduction with overhead tricep kick -- www.nourishmovelove.com

bonus exercise: squat jack + push press

total body workout with just one dumbbell -- squat jack with push press -- www.nourishmovelove.com

the outfit: alala style

Love what I’m wearing for this workout? me to! Thank you alala style for the awesome new gear! I’m wearing the zip it up bra, talk about a supportive, comfortable bra. I love the thick elastic band, flat seams {anti-chafe}, and my favorite feature, the zipper in the back {hello fabulous zipper that helps me easily slide my sweaty sports bra off. I know you’ve been at the gym before looking like contortionist trapped in your sports bra}.

I’m also wearing the captain ankle tights {which I haven’t taken off for almost 2 days, don’t judge me}. I love the high-waist and sheer, mesh panels behind the knees.

Both of these items are from alala’s new 3-piece wardrobe capsule. Get this look here. Bonus, get 15% off your order using promo code: NML15

this workout is sponsored by alala style who provided the athletic attire for these photos and video.

total body dumbbell workout: 

complete 10 reps per exercise on each side of the body {10 reps right arm/leg, 10 reps left arm/leg}. repeat workout x 3 sets. all you need is one medium-to-heavy dumbbell so you can do this routine anywhere, anytime. 

  • front squat + rotational press
  • second position heel lift + curl
  • single leg deadlift + row
  • chair abduction + tricep kick
  • bonus exercise: squat jack + push press

pin this workout

total body dumbbell workout pin -- alala style -- www.nourishmovelove.com

10 comments
    • Yea Millie! Get it girl — early morning workouts are my jam! Glad you liked it, it’s amazing what you can do with just one dumbbell! Nice work lady!

  1. Such a cute workout outfit! Love it. Can’t wait to try the workout, too. PS – what program do you use to create your workout pinnables?

    • Thanks Sam! I do love my new Alala gear. Fortunately I have a good friend, Amy who helps me out with Pinterest and she uses Canva to make the images and Tailwinds to schedule all of my Pinterest content. We’re total Pinterest newbies as we just joined {from a business perspective} a couple months ago. But if you’re interested in blogging, specifically recipes/workouts I highly recommend Pinterest and Tailwinds! Hope that helps!

  2. This workout is totally up my alley! Let’s do this Tuesday morning together!?

    • Right! I just love this outfit…I may have worn the pants for almost two days straight. Don’t judge me :). It’s a pretty good workout too, but the outfit steals the show. Have a good workout!