Back to basics choreography for fitpros

This Strong in 21 – Lift Lean workout demonstrates a fast 30-seconds work / 10-seconds rest strength format using just one dumbbell, with an emphasis on functional, multi-planar movement.

Workout format

• Uses only one dumbbell; the instructor demonstrates with 5 kg.
• 30 seconds work / 10 seconds recovery.
• Designed as a quick full-body functional-strength workout.
• The session demonstrates around 5 minutes of exercise ideas.
• Main goal is to build strength progressively.

Exercise 1 – Halo + squat

• Hold the dumbbell overhead.
• Circle/pass it around the head in both directions.
• Bring the weight back to the centre.
• Perform 2 squats.
• Repeat the halo-to-squat combination.
• Combines shoulder mobility/control with lower-body strength.

Exercise 2 – Reverse lunge + lateral raise

• Step one leg backwards into a reverse lunge.
• Simultaneously perform a single-arm lateral raise.
• Change sides midway through the interval.
• Progress into alternating repetitions.
• Challenges legs, shoulders, balance and coordination.

Exercise 3 – Biceps + shoulder + triceps

• Combine several upper-body movements into one sequence:
  • Biceps curl.
  • Shoulder press.
  • Overhead triceps extension.
  • Lower the dumbbell.
  • Squat.
• Creates a full-body compound exercise from one weight.

Exercise 4 – Single-arm chest sequence

• Can be performed using a step/platform or on the floor.
• Work one arm at a time.
• Combine:
  • Chest press.
  • Single-arm fly.
  • Pull-over/pull-back movement.
• Switch hands at the bottom.
• A full 30-second interval could also be dedicated to just one variation.

Exercise 5 – Lateral squat + shoulder press

• Step sideways into a lateral squat.
• Return towards centre.
• Add a single-arm shoulder press.
• Repeat from side to side.
• Provides movement through different planes rather than only forwards/backwards.

Exercise 6 – Row + lateral movement

• Move into a bent-over position.
• Perform a single-arm row.
• Combine it with a lateral movement/raise.
• Bring the feet together and repeat.
• Change sides during the interval.
• Targets the back and shoulders while requiring trunk stability.

Why one dumbbell works well

• One weight allows more unilateral training.
• Creates additional core and balance demands because loading is asymmetrical.
• Makes it easy to combine upper- and lower-body exercises.
• Encourages movement through multiple planes.
• Useful when equipment is limited.
• Can still target all the major muscle groups effectively.

Programming approach

• Don’t assume strength classes require lots of equipment.
• Build combinations around:
  • Squat.
  • Lunge.
  • Push.
  • Pull.
  • Rotation.
  • Lateral movement.
• Add the single dumbbell to create resistance and asymmetrical loading.
• Progress resistance over time as participants become stronger.

Strong in 21 concept

• The workout previews a 21-day fitness and Pilates programme.
• Main emphasis is developing strength over the three weeks.
• The programme also includes meal plans and recipes.
• Sessions can be completed live or on replay.

Key takeaway

• One dumbbell is enough to create an effective full-body strength workout.
• The 30:10 format keeps the session moving while still providing meaningful resistance work.
• Combining movements—such as lunge + lateral raise or curl + press + triceps + squat—makes short intervals highly efficient.
• The main programming principles are multi-planar movement, unilateral loading, compound exercises and progressive overload.