Got ONE Dumbbell? You Got A Killer Workout!

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The best part about quarantine is that I've become a better trainer. Like everyone else, I have been locked in my home and been making do with what I have around the house.

For many, that can be just one dumbbell!

If you are looking for a pure metabolic sweat session, pick that bad boy up and give this 4-6 rounds with a strict 60 seconds rest! I promise you that the EPOC you create from this guy can have you burning serious calories while choosing that next Netflix binge.

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The best part about quarantine is that I've become a better trainer. Like everyone else, I have been locked in my home and been making do with what I have around the house.

For many, that can be just one dumbbell!

If you are looking for a pure metabolic sweat session, pick that bad boy up and give this 4-6 rounds with a strict 60 seconds rest! I promise you that the EPOC you create from this guy can have you burning serious calories while choosing that next Netflix binge.

Here we go!

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😱Oh my…if you didnt think ONE dumbbell could get you sweating💦 buckets in 15 minutes or less…🕖Try AGAIN!😎 Getting tired of seeing some interesting home workouts all over social media. There are some GREAT things, and yet…some interesting things🤷🏼‍♂️…but at the end of the day…MOVING is the key🔑 to lifelong fitness! Now, I am not usually a fan of constantly doing metabolic workouts, but this week I have been testing some great stuff for everyone. ➡︎Todays' involved ONE 1️⃣ dumbbell….that is it! So, if you have ONE and are ready to sweat…give it a go! Can you make all five rounds of part one? Then 4 rounds of part two! Part One: 5 Rounds, 60 seconds REST 1️⃣Single Arm Burpee Snatch x 5 per arm 2️⃣Single Arm 1.5 rep Arnold Press x 5 per arm 3️⃣Iso Lunge Clean to Press With Jump Switch x 5 per side🤪 4️⃣Plank Up - Back Row x 5 per side 5️⃣Low Hold Single Arm Clean to Stand/Double Halo x 5 per side 6️⃣Sumo 1.5 rep Squat Jump with Dumbbell x 5 reps 7️⃣Sumo 1.5 rep Squat Jump WITHOUT Dumbbell x 5 reps 💪🏽Goodness gracious….ONE round lights that metabolic system in overload! Go 5, rest 2:00 then right into FOUR rounds of this nasty guy! Part Two: 4 Rounds, 60 Rest 1️⃣Single Arm Squat to Press x 5 per side 2️⃣Snowboarder Burpee x 5 reps (left, right is ONE) 3️⃣Frog Jump x 5 reps 4️⃣Push Up Jack x 5 reps Then…well…if you got any gas left….go right into 3 FINAL rounds of tabatta intervals going :20 seconds on, :10 off, x1 @ EACH exercise, resting a FULL CYCLE before going 2 more times… 1️⃣Burpee Tuck Jump 2️⃣FAKE Star Slam Ball (engage that CORE ) 3️⃣Push Up To Alternating Knee Touch 😳And…yes….I like to keep going…so to wrap up this 50 minute workout I ended on 2 x :30 cycles of LATERAL HIGH KNEE RUNS and 1 cycle of Sit Throughs with :15 rests.💦 🥊This was a full metabolic punch to the gut! If you are up for the FULL workout, go for it and make sure you tag me @mjo_oaf. For more amazing tips, info and fat loss strategies, follow me on my FREE facebook group here: https://www.facebook.com/groups/1313069552185847/ Get after your FRIDAY workouts! #oaffamily #trainer #singledumbbellworkout #athome #corona #quarantineworkout #nasm #stack #menshealth

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Part One: 5 Rounds, 60 seconds REST

  1. Single Arm Burpee Snatch x 5 per arm
  2. Single Arm 1.5 rep Arnold Press x 5 per arm
  3. Iso Lunge Clean to Press With Jump Switch x 5 per side
  4. Plank Up - Back Row x 5 per side
  5. Low Hold Single Arm Clean to Stand/Double Halo x 5 per side
  6. Sumo 1.5 rep Squat Jump with Dumbbell x 5 reps
  7. Sumo 1.5 rep Squat Jump WITHOUT Dumbbell x 5 reps. Goodness, gracious….ONE round light that metabolic system in overload! Go 5, rest 2:00 then right into FOUR rounds of this nasty guy!

Part Two: 4 Rounds, 60 Rest

  1. Single Arm Squat to Press x 5 per side
  2. Snowboarder Burpee x 5 reps (left, right is ONE)
  3. Frog Jump x 5 reps
  4. Push Up Jack x 5 reps

Then…well…if you got any gas left….go right into 3 FINAL rounds of tabatta intervals going 20 seconds on, 10 off, x1 @ EACH exercise, resting a FULL CYCLE before going two more times…

  1. Burpee Tuck Jump
  2. FAKE Star Slam Ball (engage that CORE )
  3. Push Up To Alternating Knee Touch. And…yes….I like to keep going…so to wrap up this 50-minute workout; I ended on 2 x 30 cycles of LATERAL HIGH KNEE RUNS and one cycle of Sit Throughs with 15 rests.💦 🥊This was a full metabolic punch to the gut! If you are up for the FULL workout, go for it and make sure you tag me @mjo_oaf.

For more amazing tips, info and fat loss strategies, follow me on my FREE Facebook group here: https://www.facebook.com/groups/1313069552185847/

Don't let the gym being closed be an excuse to miss workouts! One dumbbell does the trick! If you are looking for a coach to help you reach your goals, I am looking for five more people to train online! You can email me @ mike@over-achievefitness.com if you are interested!


Topics: WORKOUT PLAN | DUMBBELL EXERCISES | DUMBBELL | DUMBBELL PRESS