One dumbbell, ten minutes, and a shape that does the pacing for you. This is a pyramid: the work climbs from 20 seconds through 30 to a 40-second peak of goblet squats, then comes back down the other side.
Light is absolutely fine — 2 to 4 kilograms covers most beginners for these moves, and the weight is there to help you feel each exercise, not to fight you. If a move feels wobbly with the dumbbell, do it without and lose nothing.
Every exercise has a video of me demonstrating it right here on the page, so you're never left guessing.
How to use this workout
Format
- 20 → 30 → 40 → 30 → 20 seconds — the work climbs, peaks, then comes back down
- 30 seconds rest between moves
- 5 moves per round
- 2 rounds total
- ~10 minutes start to finish
Grip the weight firmly, move slowly, and treat the peak with respect — 40 seconds of goblet squats is honest work, so pick a weight you could chat through. Rest early if your form frays; the dumbbell will still be there in 30 seconds.
