25-Minute Full-Body 1 Dumbbell Workout | Pilates Principles for Strength & Core

This 25-minute, full-body 1 dumbbell workout blends strength training, Pilates-inspired core work, balance, and coordination into one continuous follow-along session.

We start with a high-coordination compound movement to wake up your core, shoulders, and balance, then move through no-repeat exercises that alternate upper and lower body so you can keep moving without burning out.

✔ One dumbbell
✔ Follow-along format
✔ 15 seconds rest between exercises
✔ No repeats (except the opener)
✔ At-home friendly

This workout is designed to challenge your strength, stability, mobility, and control.

What to Expect
• Full-body strength + core
• Pilates-style control and flow
• Athletic coordination
• Balance & unilateral work
• Smart sequencing (upper / lower alternation)

Move at your own pace. Control speed.

Coaching Notes
✔ Go slow on coordination-heavy exercises
✔ Control the eccentric (lowering phase)
✔ Keep breathing — especially during core work
✔ Modify when needed (knees down, lighter weight, shorter range)

⏱ Workout Timeline
00:00 Intro
00:23 Alternating Overhead-to-Shoulder Transfer Reverse Lunge
01:23 Alternating Overhead-to-Shoulder Transfer Reverse Lunge (only repeat)
02:23 Upright Row to Squat
03:24 Single-Arm Dumbbell Row (R) to Cossack Squat (L)
04:24 Single-Arm Dumbbell Row (L) to Cossack Squat (R)
05:24 Alternating Reverse Lunge with Bicep Curl
06:24 Push-Up Pulses (3x)
07:24 Push-Up Holds
08:14 Single-Arm Squat with Heel Raise to Overhead Press (R)
09:14 Single-Arm Squat with Heel Raise to Overhead Press (L)
10:14 Roll-Up to Seated Overhead Press
11:14 3x Bent-Over Rows + 2x Good Mornings
12:14 Leg Extension to Lift with Hip Raise
13:14 Alternating Lying Triceps Extension
14:14 Push Press (R)
15:14 Push Press (L)
16:14 Weighted Hollow Body Hold with Leg Lifts
17:04 Kneeling Overhead Rotational Transfer
18:05 Dumbbell Swings
19:05 Bicep Curl to RDL (2x)
20:05 Single-Arm Chest Press (R) + Glute Bridge (L)
21:05 Single-Arm Chest Press (L) + Glute Bridge (R)
22:05 Single-Arm Snatch to Overhead Hold Reverse Lunge (R)
23:05 Single-Arm Snatch to Overhead Hold Reverse Lunge (L)
24:05 Kneeling Overhead Triceps Extension to Front Raise
25:05 Alternating Reverse Lunge with Dumbbell Pass-Through
25:50 Finished 🎉

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Hey, I’m Mags — a 36 year old mom, wife, and fitness lover with a background in personal training and competition sharing real-time workouts you can actually fit into a busy day. These follow-along routines are made for anyone over 30 who wants to get stronger, move better, and stay consistent. Whether you're training at home or squeezing in a quick session between everything else, you're in the right place.

🎯 Strength, mobility, abs, and fat-burning workouts
⏱️ Efficient, follow-along style — no gym needed
💪 Workouts for women (and anyone) who want to feel good and get results

Let’s move!
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Disclaimer:
Please consult with a healthcare professional before beginning any exercise program. Perform all exercises at your own risk. By following this workout, you agree to take full responsibility for your own health and safety. If you experience any discomfort, pain, or injury, stop immediately and seek appropriate medical attention. Always listen to your body and modify exercises to fit your individual needs and fitness level.