Want a full-body workout that doesn’t require a bunch of time or gym equipment? How about a workout that will fire up your stabilizers and strengthen your core without having to do a ton of crunches? This routine, programmed and demonstrated by personal trainer Kristin Dalziel, does all that using a single dumbbell and these challenging exercises. Of course, you’ll want to use a dumbbell heavy enough to make it tough and break a sweat—at least 20 lbs (depending on your fitness level). Complete it 1-2 times a week, increasing the weight and decreasing your rest time as you progress.

How to: Perform this superset circuit for 2-3 rounds, resting 30-60 seconds between each superset. For an extra challenge, perform each superset back-to-back without rest, then rest between rounds.

Superset 1

Deadlift x 12-15 reps
Deadlift to High Row x 12-15 reps

Superset 2

Standing Knee Raise to Reverse Lunge x 12-15 reps per leg
Single Leg Deadlift x 12-15 reps per leg

Note: Perform both exercises working the same leg, then repeat the superset on the other side.

Superset 3

Renegade Row x 8-10 reps per side
Down Dog Sliders x 8-10 per side

Superset 4

Lying Chest Press x 15-20 reps
V-Up Crunch x 20-30 reps


Stand with feet shoulder-width apart and knees slightly bent. Hold the dumbbell with one end in each hand (A). Push your hips back and lower the dumbbell, keeping a slight bend in your knees and your spine neutral (B). Raise back up to the starting position and repeat.

Deadlift to High Row

Perform a single deadlift as shown above. As you raise back up, bend your elbows and pull the dumbbell up to about chin height. That’s one rep. Lower the weight back down and repeat.

Standing Knee Raise to Reverse Lunge

Holding the dumbbell against one leg throughout the movement, raise your knee to a 90-degree angle (A). Lower the leg and immediately step into a reverse lunge (B). Repeat for all reps. Complete reps on this side, then move to the next exercise on the same leg.

Single-Leg Deadlift

Keep your weight in your supporting leg and hold the dumbbell in the opposite hand (A). Hinge from the waist, lowering the dumbbell and raising the opposite leg straight out behind you (B). Return to standing and repeat for all reps. Complete all reps then return to the previous exercise and switch sides.

Renegade Row

Get into plank position with the dumbbell in one hand (A). Pull the dumbbell up to your side and hold for one count (B). Lower back down and repeat. Complete all reps, then repeat on the other side.

Down Dog Plank Sliders

From plank, raise your hips up to the downward dog position while sliding the dumbbell towards the opposite foot (A). Using the same hand, slide it back to the starting position as you return to the plank (B). Switch hands and repeat on the other side.

Lying Chest Press

Lie on your back with knees bent and hold the dumbbell in front of your chest (A). Press the dumbbell straight up (B). Lower back down and repeat for all reps.

V-Up Crunch

After your last rep of chest press, keep the dumbbell pressed and raise your legs towards the ceiling (A). Contract your core and pulse the weight towards your feet for all reps (B).

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