Day 19: 30 1-DUMBBELL FULL BODY Workout [Unilateral Exercises] // 6WS2

This 30 minute total body unilateral workout has to be one of my all time favorites. Not only does time fly by, but working with a single dumbbell and side at a time allows you to get in a lot of high quality reps without burning out as fast compared to bilateral training.

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Unilateral exercises are single-leg or single-arm movements. The primary benefit of including unilateral exercises in your training programs is that the exerciser is using both sides of the body equally. Doing so helps you to avoid overtraining or overusing the dominant side, helps to isolate and correct muscle imbalances, improves balance, utilizes core muscles and aids in injury prevention.

You don't need heavy weights for this workout (I'm using one 25 lb / 11 kg dumbbell). Feel free to increase or decrease the weight you are using to make it easier or more challenging. We'll also be using a yoga block for a couple of the exercises, however, you can just use your dumbbell or sometime similar if you don't have a block.

► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw

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Workout Details:
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️ Equipment: A pair of dumbbells (I'm using 25 lbs / 11kg) and a mat
⏱️ Intervals: 40 Seconds work, 20 seconds rest

Exercises for this 30 minute total body HIIT workout with weights:

0:20 Staggered Squat + Press R
1:20 Staggered Squat + Press L
2:20 Curtsy to Lateral Lunge R
3:20 Curtsy to Lateral Lunge L
4:20 Bent Over Row + RDL R
5:20 Bent Over Row + RDL L
6:20 L Sit Shoulder Press R
7:20 L Sit Shoulder Press L
8:20 Squat, Curl & Press R
9:20 Squat, Curl & Press L
10:20 Plank Row R
11:20 Plank Row L
12:20 Uneven Push Up R (Block)
13:20 Uneven Push Up L (Block)
14:20 Rear Lunge + Knee Drive R
15:20 Rear Lunge + Knee Drive L
16:20 Cuban Press R
17:20 Cuban Press L
18:20 Bent Over Rear Delt Row R
19:20 Bent Over Rear Delt Row L
20:20 Uneven Squat R
21:20 Uneven Squat L
22:20 Staggered RDL Pulse R
23:20 Staggered RDL Pulse L
24:20 Snatch R
25:20 Snatch L
26:20 Decline Hold Chest Press R
27:20 Decline Hold Chest Press L
28:20 Burpee Front Swing R
29:20 Burpee Front Swing L

Finisher 30/30/30, no rest
30:20 Alternating Spider Push Ups
30:50 Alternating Squat to Front Kick
31:20 Alternating Single Arm Burpees

Cool Down + Stretch

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!