FULL BODY
EXERCISES
ONE DUMBBELL WORKOUT
4
4
Full Body Workout
Can I Workout
With Only 1
Dumbbell?
Single dumbbell workouts
are a convenient way to
exercise at home without
the need for expensive
equipment or a lot of
space.
Full Body Workout
What Exercises Can
I Do With One
Dumbbell?
✅ Squats
✅ Back rows
✅ Overhead presses
✅ Lunges
✅ Bicep curls
✅ Tricep extensions
Try the workout
👉
Full Body Workout
1
ROW, CLEAN
+ SQUAT INTO
LATERAL
LUNGE
Targets:
Back, biceps,
gluteus medius, hips,
hamstrings, quadriceps,
calves and core.
2
LUNGE,
TWIST +
BICEP CURL
Targets:
Quads, glutes,
obliques, shoulders,
biceps and the
brachioradialis.
3
BEAST DRAG
+ PLANK
PUSH UP
Targets:
Chest, shoulders,
triceps, upper back,
mid-back, abs and core
muscles.
4
GLUTE
BRIDGE +
SKULL
CRUSHER
Targets:
Legs, glutes,
hamstrings, inner thighs,
triceps and core.
Screenshot
Workout
1. Row, Clean + Squat
2. Lunge, Twist + Curl
3. Beast Drag + Push Up
4. Glute Bridge + Skull Crusher
DO IT:
Perform each for 40 seconds work, rest 10 seconds.
Full Workout
Try this
30-Minute
WORKOUT AT HOME!
Full Workout
Subscribe below for free weekly workout plans!
Free Plans!