Cathe's One Dumbbell Total Body Workout

[forum_admin]

Today on Cathe Live: One Dumbbell Total Body

Yes, that’s right…a total body workout using one dumbbell for every exercise. Lots of unilateral training going on here! This type of workout helps to correct muscle imbalances and build a stronger body rep by rep! Grab a dumbbell and let’s get busy!
Equipment needed:
One light, one medium, and one heavy dumbbell
A fitness mat

With Cathe Live, you can train with Cathe almost every week—right from home! Every class is recorded and available to stream anytime, 24/7.

Sign up today and start sweating with us: https://bit.ly/2JMpnGG
Coupons: https://cathe.com/coupons

Cathe OnDemand Subscription Includes:

Over 323 premium workouts
570+ Cathe Live workouts
3500+ premix workouts
230+ workout rotations
Create Your Perfect Workout With Cathe's Workout Blender

 

[aqua girl]

Looks like a great unilateral workout!

 

[nickisteen]

Today on Cathe Live: One Dumbbell Total Body

Yes, that’s right…a total body workout using one dumbbell for every exercise. Lots of unilateral training going on here! This type of workout helps to correct muscle imbalances and build a stronger body rep by rep! Grab a dumbbell and let’s get busy!
Equipment needed:
One light, one medium, and one heavy dumbbell
A fitness mat

With Cathe Live, you can train with Cathe almost every week—right from home! Every class is recorded and available to stream anytime, 24/7.

Sign up today and start sweating with us: https://bit.ly/2JMpnGG
Coupons: https://cathe.com/coupons

Cathe OnDemand Subscription Includes:

Over 323 premium workouts
570+ Cathe Live workouts
3500+ premix workouts
230+ workout rotations
Create Your Perfect Workout With Cathe's Workout Blender

Love your leggings! Mind if I ask what brand they are?

 

[Cathe Friedrich]

Love your leggings! Mind if I ask what brand they are?

Thanks, they are quite a few years old, but the brand is “violate the dress code”.

 

[cam64]

I did this one yesterday. I really liked it. The exercises were fun and fresh and worked the whole body. Definitely a favorite!

 

[nickisteen]

Thanks, they are quite a few years old, but the brand is “violate the dress code”.

Thank you!

 

[lisa_la_machina]

Please make a Part 2. It was fun and so good for us to incorporate unilateral movement!

 

[Kellyro77]

Okay - this looks really fun. I don't typically download Lives very often, save for the few I grabbed with the Black Friday deal, but this one in particular I needed to grab right away!

 

[FitSaxe]

This is definitely on my list of lives to grab. Hmmm the list is quite getting long.
I want the #454 too. it contains unilateral movement.

 

[Kellyro77]

This was fun - I don't do many of her Live workouts, though I did download several with the Black Friday sale, so I'll get more experience with her Live cadence.

Those damn lunge/dip combos always get me - especially highlights that my right side is continuously weak where balance is concerned.

I need to write out a workout card for this so I can better select weights that will be effective. I kind of winged it the first time through and felt like I should have gone heavier for a lot of the exercises, except for the 1-arm rows and single-leg deadlifts. I went sufficiently heavy with those.

 

[FitSaxe]

Those damn lunge/dip combos always get me - especially highlights that my right side is continuously weak where balance is concerned.

Hope you manage to get through the hate of lunges and tame those Bulgarian and push dips.
Who knows, you may love it in the end while gaining a glorious glute

 

[Kellyro77]

Did this for the second time through - this time I had notes ready and felt like I went sufficiently heavy. I really enjoyed this workout - super glad I downloaded it. It's a fun change-up to do everything uni-laterally. I really enjoy the close grip bench press/pec fly combo towards the end - I can really feel my core muscles stabilizing during that.

 

[FitSaxe]

I can now give my review after completing the workout twice. I managed to increase the weight for most of the exercises. Overall I love the workout. it last about 45 minutes and I felt accomplished.

• Like Kelly above, I love the close grop bench press/chest fly combo. I wanted more reps lol
• I love love love the combination of pull over+ sit up. my stabilisers said hello!
• I opted for a horizontal grip/overhand grip lifting a single arm pull over. the horizontal grip felt optimal for shoulder mobility. I need to fix it's mobility. It felt great for a 5kg lift. Will eventually slightly increase.
• kneeling arnold press, loved this one and eventually will increase the weight.
• Thank you Cathe for this new creation of yours Step forward and back lunge switching hand lifting the weight. That made my brain thinking but got it in the end. That move get in the glute within seconds. Great stuff.

Here is the workout card

Take care everyone

#570 One-Dumbbell-total 2025
Exercises	Equipment Used	Selected Weight	Date:	Date:
Warm Up
3kg,4kg,5kg,6kg,7.5kg, 9kg
One dumbbell squat	5kg or 6kg Dumbbells	12 Reps
Overhead press, step side to side	5kg or 6kg Dumbbells	12 Reps
Step forward and back	5kg or 6kg Dumbbells	24 Reps
One arm row	9kg	16 Reps
Side to side + hallo lunge	5kg or 6kg Dumbbells	20 Reps
Single leg deadlift 2- counts	9kg	12 Reps
Standing sweeper curl	6kg or 7,5 kg Dumbbells	12rep
Cross back lunge switch legs and weight	7,5kg	12rep
Front, v raise and lateral raise x2	4kg or 5kg Dumbbells	7reps and one hold
Step back lunge + lateral raise	5kg or 6kg Dumbbells	12kg
Kneeling concentration curl	6kg or 7kg Dumbbells	12 Reps
One arm push up	5kg or 6kg Dumbbells	12 Reps
kneeling arnold press	5kg or 6kg Dumbbells	12 Reps
Triceps kickback on tripod stance	3kg or4kg Dumbbells	12 reps
single arm pull over	5kg or 6kg Dumbbells	10 reps
Pull over, sit ups to overhead press	6kg or 7kg Dumbbells	8 reps
2 close grip + chest fly	6kg or 7kg Dumbbells	10 reps
Cross body kickbacks	4kg or 5kg Dumbbells	12 reps
Single leg Glute bridge	7,5kg	8 reps, 16 reps, 24 reps and 24 reps
Cool down	no weight