30 Minute One Dumbbell Standing Strength Workout | Cardio Finisher

Press play on this powerful and efficient, full body workout that uses just one dumbbell to help you sculpt and strengthen without having to get up and down off the floor.

I used 1x 5kg/11Lbs & 1 x 8kg/16.5lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.

How it’s done: Complete each exercise in the no-repeat circuit. 45 secs work/15 secs rest. Complete 1 round of the finisher 20 secs work/10 secs rest
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1️⃣Goblet Reverse Lunge
2️⃣Kickstand Deadlift to Clean & Press (L)
3️⃣Kickstand Deadlift to Clean & Press (R)
4️⃣SA Row & Switch
5️⃣Alt Snatch
6️⃣Rainbow Lateral Lunge
7️⃣Halo to Front Press
8️⃣SA Step Back Lunge & Curl (L) side
9️⃣SA Step Back Lunge & Curl (R) side
🔟2 Curl to 2 Push Press
1️⃣Side Crunch Knee Up to Twist (R) side
2️⃣Side Crunch Knee Up to Twist (L) side
*30 secs rest
1️⃣Squat to Side Leg Lift
2️⃣Goblet Squat Clean to Jump Squat
3️⃣Static Lunge & Press (R) side
4️⃣Static Lunge & Press
5️⃣Alt DB High Row
6️⃣SA DB Swing & Switch
7️⃣Curtsy Lunge to Lateral Raise (R) side
8️⃣Curtsy Lunge to Lateral Raise (L) side
9️⃣Lateral Squat Swing
🔟O’head Tri Ext
1️⃣Snatch to Windmill (R) side
2️⃣Snatch to Windmill (L) side
.
Finisher
1️⃣O’head Jack
2️⃣Predator Jack
3️⃣2 Jack to Front Kick
4️⃣Power Jack
5️⃣Jump Lunge Jack
*Workout Complete 🔥Burn 278 Calories

**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.

I recommend these Amazon Products:

Large Exercise Mat:https://amzn.to/3sIpRUq

15 Pounds Dumbbells:https://amzn.to/46kpPzP

20 Pounds Dumbbells:https://amzn.to/3sIpwB8

30 Pounds Dumbbells:https://amzn.to/3QC3isM

3 Tier Gym Rack:https://amzn.to/3G4ctNq

A Frame Gym Rack:https://amzn.to/3MJMQWh

Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means that I may earn a commission when you purchase products through the links on this site, at no additional cost to you.

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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk

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Penny xo