Uno Dumbbell Diablo!

A post shared by BJ Gaddour (@bjgaddour) on

🤮Here's a killer at-home or take-to-the-gym workout you can do with just a single dumbbell! The 2nd move is shown first in the video above FYI. Perform each move for 60 seconds of work with 12 seconds of rest between moves:

1. Hammer Curl Squat Hold
2. Alternating Overhead Triceps Extension Lunges
3. Low Split Rows- Left Side
4. Low Split Rows- Right Side
5. 1-Arm, 1-Leg Floor Press- Left Arm, Right Leg
6. 1-Arm, 1-Leg Floor Press- Right Arm, Left Leg
7. 1-Arm Split Jerk- Left Arm
8. 1-Arm Split Jerk- Right Arm
9. 1-Arm Rotational Clean- Left Arm
10. 1-Arm Rotational Clean- Left Arm

📝That's 1 round. Perform 2-4 rounds, resting 1-2 minutes between rounds. A 50-pound dumbbell crushes me on this. Start with a 10 to 20-pound dumbbell and slowly work your way up from there.

🏡For more killer home workouts that you can take to the gym, go to