Here is a workout I did with 2 of my clients that involves using just a single dumbbell each. The session works the entire body and is great for muscular endurance, stamina and overall conditioning. The workout consists of 9 exercises with each one being done for 30 seconds. Aim to keep the rest between exercises to a minimum and try not to put the dumbbell down (unless your changing weight) until you reach the press ups.

Warm up:

The warm up also used a single dumbbell and involved exercises that would get all the major muscles working in different plans of motion. Use a light weight for the warm up and again spend 30 seconds on each exercise. For this session the guys used a 4kg dumbbell each.

Standing rotation: Hold the dumbbell with both hands in front of you at arm’s length. Rotate the weight from side to side by twisting the hips.

Wood chop: Squat down and hold the dumbbell by the side of your right knee. Stand up and twist the weight diagonally across your body by rotating your hips until the dumbbell is just above your left shoulder. Return the weight back down to the start position and repeat. 30 seconds per side.

Squat curl and press: Hold the dumbbell in your right hand and squat down keeping your arm straight. As you stand up curl the weight to your shoulder and then press it above your head. 30 seconds per side.

Rotational squat to press: Hold the weight in your right hand and squat down. As you do bring the weight across your body and reach towards your left foot. As you stand up curl the weight to your shoulder and press the weight up and slightly out away from your body. Return to the start position and repeat. 30 seconds per side.

Wide squat with chest press: Hold the dumbbell in both hands at chest height. Start with your feet together and then take a big step out to the side. Perform a squat from this wide stance and as you sit down press the weight out in front of you. Step your feet back together and repeat to the opposite side.

Lunge with front raise: Hold the dumbbell in your right hand in front of your thigh. Step forward with your left leg and perform a lunge. As you lower your hips raise the dumbbell up to shoulder height whilst keeping your arm straight. 30 seconds per side.

Side lunge with lateral raise: Hold the dumbbell in your right hand and step to your left. Perform a side lunge and as you do reach towards your left foot with the dumbbell. Stand back up and perform 1 lateral raise and repeat. 30 seconds per side.

Main workout:

Use a weight that is challenging for each exercise. You can either use the same weight throughout or change the weight as you go if you want more of a strength workout. I used dumbbells from 9-12.5kg with my 2 clients.

Squat with press: Hold the weight at shoulder height and perform a squat. As you stand up press the weight over your head. 30 seconds per side.

Concentration curls from squat position: Hold the dumbbell in your right hand and get into a squat position. Rest your right elbow onto your right knee and from here curl the weight up. 30 seconds per side.

Lunge with bicep curl: Hold the dumbbell in your right hand and step forward with your left leg and perform a lunge. As you lower your hips curl the weight up. Step back and repeat. 30 seconds per side.

Swings: With the weight in your right hand squat down and hold the dumbbell between your knees. Stand up and drive your hips forward and swing the weight up to shoulder height. Swing the weight back down through your legs and repeat. 30 seconds per side.

Snatch: Hold the weight in your right hand and squat down so the dumbbell is between your knees. Explosively stand up driving the dumbbell above your head so your arm is fully extended with the weight over your shoulder. Bring the weight down to your shoulder and then back down to the start position and repeat. 30 seconds per side.

Rows: Hold the weight in your right hand and step forward with your left foot. From this staggered stance tip forward from the hips so your chest is pointing towards the floor. Row the weight up into your body. 30 seconds per side.

High pull: Hold the weight in your right hand and squat down so the dumbbell is between your knees. Explosively stand up and pull the dumbbell up to chest height keeping the weight close to your body. Make sure to keep your elbow higher than the dumbbell throughout the movement. 30 seconds per side.

Press ups: Perform a basic press up.

Single arm floor chest press: Lie on your back with your legs in the air and knees bent. Holding the dumbbell in one hand so it is just outside of your chest, press the weight up until your arm is fully extended. Return the weight back down until your elbow almost touches the floor and repeat. 30 seconds per side.

At the end of the circuit, rest for 1-2 minutes and then repeat. Aim to complete 2-3 full circuits.