Workouts · Hybrid
One-Dumbbell Complex in 20
Five movements, one dumbbell, no putting it down — a complex that turns a single weight into a whole gym.
20 minintermediatedumbbellhybridvigorous
Why it works. Complexes chain movements without rest, trading load for flow — brutal efficiency from minimal equipment.
Warm-up
March and hip hinges, empty hands — 60s
The complex once through with no weight — 60s
The workout
- goblet squat — 3 × 8 repsrest 0s
- dumbbell rdl — 3 × 8 repsrest 0s
- dumbbell row — 3 × 8 each siderest 0s
- dumbbell shoulder press — 3 × 8 repsrest 0s
- dumbbell lunge — 3 × 6 each siderest 90s
Cool-down
Standing forward fold — 45s
Deep squat hold — 30s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.
More hybrid sessions
Do it guided, in HealthApp
Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.