How to use a single dumbbell for a total-body workout,

Using a single dumbbell for a total-body workout is definitely possible, although you may need to get creative with your exercises to target all muscle groups effectively. Here are some exercises you can do with a single dumbbell to get a full-body workout:

1. Goblet squats: Hold the dumbbell vertically with both hands and stand with your feet shoulder-width apart. Squat down until your thighs are parallel to the ground, then stand back up.

2. Lunges: Hold the dumbbell in one hand and step forward with the opposite foot. Lower your body until your front thigh is parallel to the ground, then push back up and repeat with the other leg.

3. Single-arm rows: Place your left hand and knee on a bench or chair and hold the dumbbell in your right hand. Pull the weight up towards your ribcage, then lower it back down and repeat on the other side.

4. Overhead press: Hold the dumbbell in one hand and raise it up above your head, then lower it back down and repeat with the other hand.

5. Deadlifts: Hold the dumbbell in one hand and stand with your feet hip-width apart. Bend forward at the hips and lower the weight towards the ground, then stand back up.

6. Russian twists: Sit on the ground with your knees bent and hold the dumbbell with both hands. Lean back slightly and twist your torso to the right, then to the left.

7. Single-leg Romanian deadlifts: Hold the dumbbell in one hand and stand on one foot. Hinge forward at the hips, keeping your back straight, and lower the weight towards the ground. Stand back up and repeat on the other foot.

Remember to start with a weight that is comfortable for you and gradually increase the weight as you become stronger. Also, make sure to warm up before exercising and to cool down afterwards to prevent injury.