Obstacle Training

One Dumbbell Workout

Posted on: December 27th, 2011 by Brian No Comments

Hopefully this article will be helpful to readers who find themselves with the following dilemma “I don’t have enough money for a gym membership or a bunch of equipment. Can I still get a great total body workout?” or “I’m too busy this week to make it to the gym, can I still get a workout in?” The answer is yes!

I’d like to start out with a caveat – your individual results will vary with your ability to change the weight. Muscles get used to lifting certain amounts over time, and while you might build endurance and stay ripped, muscle growth will stall if you don’t continue to challenge them with heavier weights and different routines.

That being said, there are still a lot of reasons to start working out with limited resources. First, it’s amazingly healthy to lift weights. Second, you might have limited resources now, but you could start small and build up to a nice little home gym.

My buddy only has one dumbbell and asked me to help him put together a workout until he can get back into the gym or afford more equipment. All he had was a 30lb dumbbell. Since I went through this for him, I figured it would be a good opportunity to share. This routine is a circuit style, and since he had only one dumbbell, utilizes a lot of unilateral (one arm or one leg at a time) movements.

Here is a sample workout broken up into a two-day split:

Do each set to failure.

Day 1 (Legs, Back)

Goblet Squat
One Leg Romanian Deadlift
One Leg Romanian Deadlift (other side)
Calf Raise (on stairs)
One-arm row
One-arm row (other side)
Pullover (on bench or laying on floor)
Overhead squat (dumbbell in one hand)
Overhead squat (dumbbell in other hand)
(rest 2 min and repeat until time is up)

Day 2 (Shoulders, Chest & Arms)

Push-ups (flat)
Push-ups (feet on stairs)
Unilateral Shoulder Press (sitting on edge of chair)
Unilateral Shoulder Press (other side)
Unilateral Overhead Tricep Extension
Unilateral Overhead Tricep Extension (other side)
Unilateral Standing Arm Curl
Unilateral Standing Arm Curl (other side)

(rest 2 min and repeat until time is up)

**Please note that before you start any exercise program, you should consult your physician.

Don’t have a dumbbell?

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