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Could You Manage 30 Rounds Of This Full-Body Dumbbell Workout?

Could You Manage 30 Rounds Of This Full-Body Dumbbell Workout?
Evangeline Howarth
Editor3 years ago
View Evangeline Howarth's profile

Scott Britton’s back with another workout to test your mental and physical strength. This week, all you’ll need is a dumbbell to get your heart racing and your muscles pumping. You may be thinking that you can’t get a good workout with just one dumbbell, but after 30 rounds (yes, that’s right, 30) we think you might have changed your mind.


So, how does it work?

There’s 3 different parts to this workout; the cash in, the 10 rounds, and the cash out. These moves are designed to work your whole body and getting to the end requires a strong mindset and serious determination. 

That's because once you’ve got to the end, you do it all again. 30 times. Well, that’s what Scott can manage anyway — reckon you can manage another 29 rounds of that too? Here are the moves... 


The Workout

Buy in:

30x Devils Press with dumbbell

1. Hinge at the hips to grab the dumbbell on the floor.

2. Jump down into a plank position, lowering chest and thighs to the floor and immediately push back up with your hands to high plank.

3. Jump your feet forward, landing outside of the dumbbell and then snatch/swing the dumbbell up using your hips to power the move to hold the dumbbell overhead.

4. Repeat move on other side.

Alternatives: If you don't have a dumbbell, try using a kettlebell.


10 rounds: 

Perform the following two sets 10 times before moving onto the cash out.

8 Ground to overhead 

1. Hinge at the hips to pick up the dumbbell with one hand off the floor, keeping your back straight and chest up.

2. Pull up to your shoulder, keeping your back straight and then push the dumbbell overhead.

3. Bring the dumbbell back down to the starting position, keeping your back straight and repeat move on the other arm.


10 Burpee over dumbbell

1. Jump down into plank position on one side of the dumbbell, lowering your chest to the floor.

2. push back up with your arms and jump your legs in towards your chest.

3. Jump up and sideways over the dumbbell and repeat the burpee on the other side of the dumbbell.


Cash out:

30x Devils Press with dumbbell
  1. Repeat the same move as in the Cash In

Keep going for as many rounds as you can manage — Scott aims for 30, but says this is super tough. Think you’ve got the mental strength to get through? Give it a go and tag @myprotein and @scottbrits in your attempts! 


Take home message

Scott’s workouts are designed to push your mental and physical fitness to the limits. These full body moves will have you feeling it all over and how many rounds you can make is all down to your mindset. Good luck! 

Want another challenge?


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3 years agoBy Betsy green

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Evangeline has taken part in competitive sports since a young age. As a qualified RYA Dinghy Instructor, she understands the importance of proper nutrition for fuelling extreme and endurance sports, especially due to her experience in Team GBR Squads and captaining and coaching her University first team.

In her spare time, Evangeline loves running – especially marathons. On the weekends, you’ll find her taking on water sports or hiking up a hill. Her favourite evenings are spent taking on a HIIT session or squats in the gym before digging into some spicy food and a ton of vegetables – yum!

Find out more about Evie's experience here.