Full body exercises you can do with one weight.

We love single weighted exercises here at Blitz!  Whether it’s in a HIIT class or personal training single weight movements are great to incorporate into any workout because they provide a more dynamic core workout, can reduce muscular imbalances, and add a different challenge! Here are the exercises that we talked about on Global TV in the morning. There are many ways of creating a great workout circuit with the exercises: you can do all of the exercises on one side first and then the opposite side, you can just do one workout at a time, the possibilities are endless! Chose a weight that so that you can’t perform more than 12 to 15 reps.

One Arm Squat Shoulder Press:
One Arm Squat Shoulder Press 01.jpg One Arm Squat Shoulder Press 02.jpg

  1. Squat down while holding a weight with one hand (knuckles facing forward).
  2. Your feet should be about shoulder width apart.
  3. Push your bum back in the bottom of the squat so that your torso is as upright as possible.
  4. Push through the arches of your feet to stand up.
  5. While coming out of the squat, twist your hand, and fully extend your arm above your head.
  6. Your palm should be facing forward at the peak of the movement.
  7. Bring your hand back down while squatting back to the original position.

Lunge to One Arm Row:


One Arm Lunge to Row 01.jpg One Arm Lunge to Row 02.jpg

  1. Place your feet in a lunge position: try and keep your weight mostly on the front foot.
  2. Bend your torso to about 45 degrees from the ground.
  3. Straighten your back leg to form a straight line from your heel, to your hip, to the crown of your head.
  4. Make sure your core is flexed, you can brace yourself with your forearm if you need more lower back support.
  5. Grasp the weight with the arm on the side of the straightened leg.
  6. Row the weight up so your hand approximately lines up with your hip.
  7. Hold for a moment.
  8. Slowly lower the weight back to it’s original position.

Plank to One Arm Row:

One Arm Plank Row 01.jpg


  1. In a high plank position with feet shoulder width apart. Alternatively you can change the position by placing your knees on the ground.
  2. Grasp the weight with one hand and row towards the hip.
  3. Ensure your core is tight throughout the movement.
  4. Slowly lower the weight back to it’s original position.
  5. You can either switch hands after each repetition or complete all repetitions on one side and then switch sides.

Have fun!

About Chris Tse

I’m a scientist turned owner of Blitz Conditioning, a Fitness Columnist at CBC Radio on Thursdays at 8:20 am, and owner of Tse Social Strategy. Follow me on Twitter or Read my full bio.

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