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My friend asked for a full-body workout using just one dumbbell — here is the exact 15-minute routine I gave him

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My friend asked for a full-body workout using just one dumbbell — here is the exact 15-minute routine I gave him

A few of my friends like to take advantage of the fact I'm a personal trainer, and have no problem hitting me up for free strength programs or fitness advice when they need it.

I'm happy to oblige, and when I recently sent this one to a good friend, I thought it was worth sharing more widely. This routine in particular is 15 minutes and only requires one dumbbell, meaning it's easy to do at the gym when the weight rack is busy, or at home if you have a set of the best adjustable dumbbells or alternatives to hand.

Just remember, this routine was designed with a particular person in mind. If you experience pain or feel unwell, stop immediately and seek medical advice as soon as possible.

If you're working with an injury or health condition, I recommend seeking advice before starting this routine.

Combined, you pretty much hit your whole body using three moves, with some push and pull work in there to hit your front and back body. I've also included some power work which will require you to push to your limit to move the weight from low to high positions.

Start with 2 reps of your exercises back-to-back (1 rep per side on the first round), then take a brief reset. Add 2 reps (1 per side) each round, set a timer for 15 minutes and aim for maximum reps.

This one builds intensity quickly, so I recommend going for the lighter side of medium-heavy dumbbells.


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