Tip Death by Dumbbell – The Workout Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Death by Dumbbell – The Workout Got about 10 minutes Then you' ve got time to do this wicked one-dumbbell workout by Tom Morrison May 5, 2019June 2, 2022 Tags Metabolic Conditioning, Tips, Training This is a simple, full-body workout that only requires one heavy dumbbell. It's only four exercises, but they will challenge your shoulders, legs, and core stability. A lot of people avoid these exercises because they're quite humbling. Don't do that. Here's what it looks like: 5 rounds of: 5 x Left arm overhead lunge 5 x Right arm overhead lunge 10 x Alternating bear row 5 x Left arm dumbbell strict press 5 x Right arm dumbbell strict press 5 x Goblet squat Take minimal rest between each round, aiming to finish in 12 minutes or less. To figure out what weight to use, find a dumbbell you can strict press for 10 reps with each arm and use that as your starting point. The strict press will be the limiting factor for most people. Overhead Lunge: Make sure your elbow stays locked out the entire time and your ribs are pulled down. Do not arch your back; keep braced and reach high. Bear Row: Press down hard with the arm on the floor and draw the elbow of the pulling arm back as far as you can while maintaining square hips (squeeze your glutes). You can be super strict if you want, aiming to keep an unmoving plank throughout, but they're a difficult movement so don't be too hard on yourself. Just try not to look like a banana from the side. Dumbbell Strict Press: Don't lean to the side. Pay attention to your lockout position, no half reps. Keep a more neutral grip and keep the dumbbell close. These will start to become challenging as you progress through the sets. Goblet Squat: Even though you're holding the weight in front of you, try not to round your upper back. Keep your chest tall, grab the ground with your toes, and use the dumbbell to help you get nice and deep into your squat. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Half-Kneeling Bottoms Up Kettlebell Press Use this to strengthen your stabilizers and get stronger in all overhead pressing movements. Exercise Coaching, Kettlebell Training, Shoulders, Tips Braden Welsh August 9 Training Minimal Time Maximum Workout Got 20 minutes? Then you have time for a great workout. Follow these guidelines. Bodybuilding, Metabolic Conditioning, Training Alwyn Cosgrove April 11 Training Tip The Ultimate Upper-Back Builder And five ways to do it. Training Jason Brown February 14 Training Tip Do Plastic Bars Lead to Greater Gains Researchers study whether a new type of wobbly bar recruits more muscle than conventional steel bars. Bodybuilding, Powerlifting & Strength, Tips, Training TC Luoma May 12