This 40-minute unilateral dumbbell workout focuses on training one side of the body at a time to improve balance, stability, and full-body strength.

By using unilateral (single-sided) movements for both the upper and lower body, this full body dumbbell workout challenges your coordination, engages your core naturally, and helps correct strength imbalances — all while staying controlled and joint-friendly.

It’s a powerful way to build strength that carries over into everyday movement.

🌸 Workout Structure

• 3 structured circuits

• Each circuit repeated twice

• Lower body, upper body and core included

• Dumbbells requiredControlled, strength-focused pace

🌸 Why Unilateral Training Works

• Builds balanced strength

• Improves stability and coordination

• Challenges the core

• Enhances mind–muscle connection

• Supports long-term joint health

🌸 Who It’s Perfect For

• Anyone wanting to feel stronger and more stable

• Home exercisers with dumbbells

• People looking for joint-friendly strength training

• Those who enjoy slow, controlled workouts

🌸 About Jamie

Jamie McKagan is a fitness instructor, personal trainer, and wellness coach helping people build strength and confidence through simple home workouts.

⚠️ Disclaimer

Always consult your physician before starting any exercise programme. Modify movements as needed and stop if anything feels uncomfortable.