We say this often, but dumbbells – and especially adjustable dumbbells – are the most versatile pieces of home gym equipment you can buy. So versatile that it’s possible to have a full-body workout in six exercises using just one dumbbell, as the following workout exemplifies.
What is the benefit of doing full body workouts? This type of exercise burns more fat since it uses many muscles simultaneously. But unlike cardio exercises like running and cycling, strength training like this work the muscle in addition to burning fat. Better yet, by packing on muscle mass, you’ll also raise your Basal Metabolic Rate (BMR), helping your body burn more calories even when you’re not exercising.
He wants arms and chest muscles as big as Sylvester Stallone or arnold schwarzenegger? Try this 3 exercises, triceps and pectoral training with 1 dumbbell and see how easy it is to pack on muscle. But before we do that, let’s see how fitness influencer Bradley Simmonds uses just one dumbbell to work his entire body!
Bradley Simmonds 6-Move Full Body Workout: Exercises
This “Workout with a dumbbell” is simple but effective. There are six exercises in a set with a 30 to 60 second rest in between. Rest two minutes at the end of each set. Repeat 3-5 times.
Bradley recommends going heavy to burn more fat/build muscle faster.
Here is how to split the training:
- 12 x Romanian deadlift
- Rest (30-60 seconds)
- 20 alternating lunges
- Rest (30-60 seconds)
- 12 goblet squats
- Rest (30-60 seconds)
- 8 x Clean & Press (each side)
- Rest (30-60 seconds)
- 8 single folded rows (on each side)
- Rest (30-60 seconds)
- 10 x Alternating Single Devil Press
- Repeat 3-5 times
Don’t you have a dumbbell? No problem. Use resistance bands instead of. We recommend using the TRX Bandit handles when using bands so it feels like you’re curling dumbbells. You can substitute the dumbbell for a Russian weights. When using kettlebells, change the last exercise in this workout to kettlebell swings; guaranteed to burn fat fast!
Once you’re done with this workout, check out these other dumbbell workouts: best dumbbell full body workout that uses only 5 moves, a 10-minute, 10-move dumbbell workout that builds full body definition at home and a high intensity dumbbell workout at home – this last one is not for the faint-hearted!
