Minimalist training is here to stay. Whether it is just for a portion of your workout, or how you choose to train all the time, having a way to use a single tool for a wide range of training methods is valuable. You can accomplish a total body workout with a single weight. Single arm movements are a great way to work stabilization and recruit the core.
The deciding factor on the weight in the complex will be the bent press. If you have a light weight bump up the reps and if you have a heavy weight stick with 1 rep of each before switching sides. I recommend starting with your non-dominant arm first.
Here are 5 Single Kettlebell/Dumbbell Movements for a total body workout. Give this complex a try and let me know how it goes.
SINGLE KB/DB WORKOUT – KB/DB Complex
Each set perform 1 rep per side. (If you have a light KB/DB, you can bump the reps up to 10.)
Rest 60 seconds between
Clean + Step Back Lunge
Squat Clean Thrusters