Name: Playbook - Dr. Dadbod (Todd VanKerkhoff) - Efficient and Effective: single bell, unilateral strength
Uploaded: 2025-08-03T21:08:57.270Z
Duration: 30 min
Description: Efficient and Effective: single bell, unilateral strength

Nathan

Henningwh

3 rounds:
8 offset thrusters 
6 tempo rows 
12 offset push-ups + shoulder taps 
10 offset suitcase lunges 
10 swings

8 offset thrusters 
6 tempo rows 
12 offset push-ups + shoulder taps 
10 offset suitcase lunges 
10 swings

Perform for each side 
This is a tough one - adjust reps as needed

Offset thrusters

Tempo rows

Offset push-up + shoulder tap

Offset suitcase reverse lunge

Single arm swings

Efficient and effective

Efficient and Effective: single bell, unilateral strength

Andrew

straight to business (1 bell, ~25 min)

minimalist moves for major muscle

let’s get yoked with 1 bell (30 minute full-body pump)

stupidly simple. not easy.  (10-15 minutes)

Scott Cantwell

let’s get jacked

30 minute single-bell full-body

Justin

Single bell strength (beginner friendly, no swings)

How often should I repeat these exercise? ( begineer, first time here)

Bogdan

Day 1 in the books. You are the teacher now.

Keith Johnson

First workout done! Had to sub in Hammer Kettlebells as the regular ones at home were too heavy after a very long break from working out. Heart pumping and sweating. Looking forward to the next one.

“The First-Timer” (beginner kettlebell strength)

Quick and efficient… just what I needed as a father of two!

Josiah

Much needed to get started again.  Thank you. Is there any other resource you have to keep a person on track?

John

Busy Dad’s Best Friend

Wow this is an absolute killer. Great workout.

1 Bell Burner

28 Minute Big Bell Burner (emphasis upper and cardio)

Jordan

Great workout before dinner and bed! 💪

Aaron

I love this just what I was looking for, life is fuller than ever and lost some motivation in my fitness and this is so perfect for this seaosn

Devan

One Bell, 15 min

One Bell Workhorse

One Bell to Rule Them All (25-30min)

That bonus is where it really challenged me! Great Sunday evening workout

Single Bell Muscle Builder

Single Bell Blitz

Jacked Dad

One Bell, Many Gainz

Big Bell Burner 2.0

single bell basic strength

Brent

Big Bell Blast (1 Bell, 16 Minute Full-Body)

Go me sweating added more reps on swings so it definitely was effective 💪🏾💥

Imthiaz

Push-ups + Swings

17-minute single bell full-body pump

That got my legs on fire, great session 👍🏽

15-minute Heavy Bell Leg Blaster

Skip + Swing HIIT

Excited to start a new series! Goal is to this sequence 3x a week with some kind of mobility/cardio in between. Aloha! 🤙🏽

Big bell strength

Quick Hitter (1 bell, 15min)

Backyard Bell Basics (20-25min)

Great quick workout! I don’t know how to do dbl under so I subbed for 500 jump ropes. 100 fwd, 100 bwd alternating.

Single Bell Strength

Swings and core (10 minutes)

Completed 3 rounds, started have some discomfort due to my recent hip injury…. But holy cow I’m gassed!!!!

Hugo

What a great morning session. Totally kicked my butt!

12 minute HIIT/Cardio

Dripping sweat on this lunch break! Great workout

15 minute push + legs

Harder than I thought it would be. The single arm push ups were a surprise! Great workout.

Alexander

Feel the grind after this workout ⚔️💪🏾🔥

Single Bell Full-Body
(15-20 min)

Danny Delgado

Killer one again! Completed this in around 18 minutes so not too bad

Nice swear with this one. First round challenging without any rest but felt good.

15 Minute Full-Body

Beginner Bell + Bodyweight (simple,  not easy!)

Bastien

15-20 min Full-Body 🔥

Great pace for a beginner. Easy to follow.

Brian

First workout for for me. Great set. This will be great for me. Videos played out differently to what I was expecting where i thought it would be a bit more automatic with the videos changing. Will figure it out!

Matt

Single kettlebell: Beginner, 20-Minute Full-Body (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.

Efficient and Effective: single bell, unilateral strength

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