This is a simple, full-body workout that only requires one heavy dumbbell. It's only four exercises, but they will challenge your shoulders, legs, and core stability.
A lot of people avoid these exercises because they're quite humbling. Don't do that. Here's what it looks like:
5 rounds of:
Take minimal rest between each round, aiming to finish in 12 minutes or less.
To figure out what weight to use, find a dumbbell you can strict press for 10 reps with each arm and use that as your starting point. The strict press will be the limiting factor for most people.