40 MIN Full Body Dumbbell Workout | One Side at a Time
One side will probably feel stronger than the other.
This 40 minute full body dumbbell workout trains your right and left sides separately, challenging your strength, balance and core stability without letting your dominant side take over.
This isolateral, one side at a time format makes familiar exercises feel completely different. Choose weights you can control, focus on quality reps and see how evenly you can perform on both sides.
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WORKOUT DETAILS
Duration: 40 minutes
Equipment: Two sets of dumbbells and a mat or soft surface
Main format: 45s work, 15s rest
Finisher: 90s AMRAP
Focus: Full body strength, core stability and side to side control
DUMBBELLS USED
Dan: 20 lb & 30 lb // 9 kg & 14 kg
Tiff: 7.5 lb & 12.5 lb // 3 kg & 6 kg
WORKOUT
Warm Up // 30s each, no rest
Squats
Reverse Lunge + Reach
Good Morning
Inchworm to Shoulder Tap
Push Up to Pike
Cobra to Child’s Pose
One Side at a Time Strength // 45s work, 15s rest
Single Arm Bent Over Row R/L
Uneven Squat R/L
Dumbbell Side Plank Dip R/L
Single Arm Chest Press R/L
B-Stance RDL R/L
Side Plank Dip R/L
Single Arm Arnold Press R/L
Split Squat R/L
90s Finisher
5 Squat to Press R
5 Squat to Press L
Continue alternating for as many rounds as possible
Let us know in the comments: Which side felt stronger today?
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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