One Weight Workout: Dumbbell

View All Categories

by Pete McCall
on August 22, 2017

When it comes to fitness equipment, you have a plethora of choices that can help you achieve your desired results. If you are always looking for the most efficient means of getting the most out of your limited time for exercise, you’re the target audience for the One Weight Workout series. In this installment, learn how to create a dumbbell circuit that will improve both total-body muscular strength and cardiorespiratory fitness.

We recently reviewed the benefits of using a Movement Training Matrix to perform exercises in all three planes of motion. This dumbbell workout includes movements in all three planes to help you strengthen your entire myofascial system. For best results, move from one exercise to the next with minimal rest in between. Be sure to allow 60 to 90 seconds of rest at the end of the circuit before going through it again. To increase the workout challenge, time yourself to see how long it takes you to complete a circuit and try to beat that time each subsequent workout session. Whether you are in a gym with access to a variety of equipment with no limits on your time or at home with only 20 minutes and one set of dumbbells, you will get a great workout from this circuit.

Three Dimensional Dumbbell Circuit Perform this circuit at least three times a week, taking a full day of active rest (you can do cardio exercise but no weightlifting) between workouts. Start with eight repetitions for each exercise and progress to 12 reps of each. Begin with two circuits and add one circuit each week until you reach five. Once you can complete five circuits, continue performing this workout for four to five weeks before changing programs. (Note: Use the same pair of dumbbells for all exercises.)
Exercise	Reps	Sets
Squat to Overhead Raise	8-12	2-5
Renegade Row	8-12 (each arm)	2-5
Lateral Lunge	8-12 (each leg)	2-5
Rotational Shoulder Press	8-12 (each side)	2-5
Transverse Lunge	8-12 (each leg)	2-5
Rotational Uppercut	8-12 (each arm)	2-5
Triceps Kickback	8-12 (each arm)	2-5
Hammer Curl	8-12 (each arm)	2-5
Reverse Lunge With Rotation	8-12 (each leg)	2-5

Deliver the individualized programs people need to adopt long-term, healthy behaviors with ACE’s Personal Trainer Certification.

Explore Now

Author

Pete McCall

Health and Fitness Expert

Pete McCall, MS, CSCS, is an ACE Certified Personal Trainer and long-time player in the fitness industry. He has been featured as an expert in the Washington Post, The New York Times, Los Angeles Times, Runner's World and Self. He holds a master's degree in exercise science and health promotion, and several advanced certifications and specializations with NSCA and NASM.