Name: Playbook - Dr. Dadbod (Todd VanKerkhoff) - Beginner-friendly 1-dumbbell circuit (don’t underestimate!)
Uploaded: 2024-04-28T00:16:36.152Z
Duration: 15 min
Description: Beginner-friendly 1-dumbbell circuit (don’t underestimate!)

Choose a weight that you can overhead press about 8-10 times. Adjust the rep range as needed so that your have just a couple reps “left in the tank” at the end of each set.

3-5 round circuit:
Overhead press (6-10/arm)
Bent-over rows (8-15/side)
Goblet squats (10-15)

Advanced challenge - perform a 12 minute AMRAP! (As many rounds as possible in 12 minutes.)

Dumbbell unilateral overhead press

Unilateral dumbbell bent-over rows

Dumbbell goblet squat

Dumbbell circuit

Beginner-friendly 1-dumbbell circuit (don’t underestimate!)

Justin

Single bell strength (beginner friendly, no swings)

Quick and efficient. Made my heart pump and had me sweating more than expecting. Very good workout when short on time.

Juan

Seems easy, but it’s difficult. I usually do: thruster left, then immediately do the right, then rows on the left and immediately do the right. Then push up’s, right, left. End with curls, reverse lunge. Mash the timer.

Brian Wilson

Bruno

15 Minute Full-Body

3 rounds
- thrusters 5/side 
- rows 10/side 
- Offset pushup/shoulder tap, 10/side
- reverse lunge/bicep curls, 10-12

Great workout! Love how challenging the first coordination and balance move is. Took a few reps in to really engage it.

Beginner-friendly 1-dumbbell circuit (don’t underestimate!)

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