I'm a creature of habit, but I'll try everything, especially new workouts, at least once. I was invited to try the new Master of One class at Equinox [1], which is a total-body workout using just one dumbbell. The idea behind using one dumbbell is to incorporate unilateral movements (a single-leg or single-arm exercise) for improved core stability and to strengthen your nondominant side, the creators of the program — Amy Dixon, Dana McCaw, and Jeffrey Scott — explained. They also explained that this format can improve your overall performance, power, and strength and help you develop greater muscular control.
The two things I liked the most about this class were that you could replicate this workout at home with minimal equipment (and also do it at the gym) and that it worked the entire body in a short period of time. If you aren't an Equinox member and want to get a taste of the Master of One class, continue reading.
The Total-Body Workout
This workout will be completed as a circuit. First, you'll perform the listed exercises with the dumbbell in your right hand, followed by one minute of rest. Then you'll perform the same exercises with the dumbbell in your left hand.
Before getting started, be sure to warm up. Here's a dynamic warmup [3] we like to do. If you aren't sure how to choose your weight, use this guide [4]. Don't forget to activate your glutes [5] and your abs [6]. Be sure to cool down after your workout [7].
- Bilateral deadlift: 30 seconds
- Bent-over wide-arm row: 30 seconds
- Bilateral deadlift with bent-over wide-arm row: 60 seconds
- Supine chest press: 30 seconds
- Half-Turkish get-up: 30 seconds
- Supine chest press with half-Turkish get-up: 60 seconds
- Alternating clock circle (Round 1 only): 60 seconds
- Lateral skater (Round 2 only): 60 seconds
Bilateral Deadlift
- Start standing with your feet slightly wider than hip distance apart and a dumbbell in your right hand.
- Hinge (i.e., bend) at the hips, keeping your spine long and your knees slightly bent. Be sure to keep your back flat.
- Return to the starting position with control. This counts as one rep.
- Continue doing this movement for 30 seconds.
Bent-Over Wide-Arm Row
- Start standing with a slight hinge at the hips (a bend) and the dumbbell in your right hand. Keep your back flat and make sure the dumbbell is aligned with your shoulder.
- Keep your core engaged and drive your elbow back as you perform a wide row. Try not to rotate open from your torso. With control, return to the starting position. This counts as one rep.
- Continue doing this movement for 30 seconds.
Bilateral Deadlift With Bent-Over Wide-Arm Row
- Start standing with the dumbbell in your right hand and your feet slightly wider than hip distance apart.
- Hinge (bend) at the hips, keeping your spine long, with a slight bend in your knees.
- Keep your core engaged and drive your elbow back as you perform a wide row. Try not to rotate open from your torso.
- Maintaining your form, return to the starting position. This counts as one rep.
- Continue doing this movement for 60 seconds.
Supine Chest Press
- Start lying on your back with a dumbbell in your right hand, your right knee bent, and your right foot flat on the floor. Your left leg should be straight.
- Bend your right arm so that it's at a 90-degree angle. Your right wrist should be aligned with your elbow.
- Push your arm up with control and then return it to the starting position, with your arm on the ground. This counts as one rep.
- Continue doing this movement for 30 seconds.
Half-Turkish Get-Up
- Start lying on your back with a dumbbell in your right hand and your right arm extended straight above your right shoulder. Your right knee should be bent, with your right foot flat on the floor. Your left leg should be straight.
- With control, roll your body up, keeping your left hand on the ground, until you're in a seated position. Be sure to keep the dumbbell directly overhead and in line with your shoulder.
- Press your right foot into the ground as you lift both hips up off the ground and reach the dumbbell up toward the ceiling. Your left hand will act as an anchor during this exercise.
- With control, slowly roll back down to the starting position. This completes one rep.
- Continue doing this movement for 30 seconds.
Supine Chest Press With Half-Turkish Get-Up
- Start lying on your back with a dumbbell in your right hand and your right arm extended straight above your right shoulder. Your right knee should be bent, with your right foot flat on the floor. Your left leg should be straight.
- Perform a chest press, making sure that your wrist and elbow are aligned. Return your arm to the starting position.
- With control, roll your body up and perform a half-Turkish get-up. Roll your body back down with control to the starting position. This counts as one rep.
- Continue doing this movement for 60 seconds.
Alternating Clock Circle (Only For Round 1)
- Start standing with your feet hip distance apart and holding a dumbbell, with both hands directly below your hips. You should have a slight bend in your arms. Press into the dumbbell to activate your upper body and core.
- With control, circle the dumbbell clockwise, moving it from below your hips to above your head. Return to the starting position and then repeat the motion, going counterclockwise. Make sure not to rotate your core.
Take 60 seconds of rest after completing this exercise and then repeat all of the exercises with the dumbbell in your left hand.
Lateral Skater (Only For Round 2)
For Round 2, you'll perform all of the exercises with the dumbbell in the left hand. Once you've completed the other moves, you'll finish off your workout with the lateral skater.
- Place the dumbbell on the ground and start standing on the left side of it.
- Start in a small squat. Jump sideways to the right, landing on your right leg. Bring your left leg behind you, but don't let your left foot touch the floor. Keeping your chest up, deepen the bend in your right knee to work your glute muscles even more. Jump back to the left and then to the right again.
- Reverse the direction by jumping to the left, leading with your left leg and allowing your arms to swing to the sides as you jump sideways, landing on your right foot.
- On the third skater, lower down and simultaneously touch the dumbbell. This counts as one rep.
- Continue doing this movement for 60 seconds.
