This short full body mini workout with one dumbbell is designed to be time efficient while still managing to get a full body workout done.
Start off doing the exercises slowly until you have the movements mastered and can perform them with good form.

The aim of the full body mini workout with one dumbbell is to progress to the point where you can perform the exercises flowing from one to the next, and repeat the group as many times as time permits. Increase the intensity as you feel more confident in each exercise.

Disclaimer: While this workout plan has been created with your safety in mind, all physical activity caries a small risk of injury. Please take your own safety into consideration and don’t do anything you are not comfortable with or don’t feel safe doing.

Weight amounts to use
A light weight would be one where you can manage about 15 or more reps.
A medium weight would be one where you can manage about 10-15 reps
A heavy weight would be one where you can manage about 4-8 reps at the most.
Refer to each exercise for the weight to use.

Exercise 1.
Name: Squat To Overhead Press
Repetitions: 20 times (10 left, 10 right), alternating picking up the weight with one hand then the other
Weight: Medium weight dumbbell
Tempo: Even
Rest before next exercise: Go by feel, if you cant finish the next exercise lengthen the the rest period.
Notes: From an upright standing position start by pushing your hips back, and bend your knees while hinging at the hips to reach down to the dumbbell. Keep a straight back and don’t slouch your shoulders. Pull the dumbbell up and press it overhead with a bit of force, keep most of your weight on your heels as you “push the floor away from you”. Slowly return the dumbbell to the floor and stand up. If you cant reach the floor, then place the dumbbell on something to where you can reach it.

Exercise 2.
Name: Hay Bailer
Repetitions: 10 times left, 10 times right
Weight: Medium weight dumbbell
Tempo: Even
Rest before next exercise: Go by feel, if you cant finish the next exercise lengthen the the rest period.
Notes: Brace your core muscles as if about to take a punch in the stomach, maintain this for the whole movement. Keep your spine “tall” and rotate from your chest/shoulders area. You can bend your knees slightly too, and straighten them as you pull the weight up.

Exercise 3.
Name: Crossover Row
Repetitions: 10 times left, 10 times right
Weight: Medium weight dumbbell
Tempo: Even
Rest before next exercise: Go by feel, if you cant finish the next exercise lengthen the the rest period.
Notes: This is a rotational exercise. It’s important to maintain a “tall” spine during this exercise. Hinge forwards at the hips, and reach down across your shin on the opposite side from the hand holding the weight (front foot). Pull the weight up and keep your elbow straight until you are almost upright, then pull the weight back slightly.

This completes the group of three exercises. Repeat the group as many times is you feel like doing.

An example would be using 1x 20 pound dumbbell for all three exercises, and repeat the group three times with a 20 second rest interval. This would take roughly 3 minutes 30 seconds per group, and 20 seconds recovery between groups, which would give a total workout time of about 11 minutes. You should be feeling your heart rate rise, breathing quite hard, and sweating by the end of the 1st or 2nd time through the group. If not, then add more reps to each exercise, more weight, or do more repeats of the whole group. Mini workouts like this should have at least 10 minutes duration for them to be most effective.
You can do this workout every other day, allowing for one recovery day between exercising days.

Contact me if you would like help on how to make the best use of your workout time, and to discuss the benefits of working with a certified fitness professional.