Functional Dumbbell Workout

Good morning and happy humpday to everyone!!!

Here’s a little dumbbell workout routine to help you get you through you week. In this video I cover some fairly advanced movements that I use with just an 8 lb dumbbell.

If you’re looking to get a workout, sometimes the best thing you can do is minimize your equipment. These exercises should only be done if you are on a proper structural integration regimen, otherwise your body might fall into wanting to use weaker compensating structures to get you through the exercise.

Myofascial release, integrated corrective exercise, and static stretching must be in your arsenal so that we maximize efficiency and prevent injuries in the future. Enjoy!!!



  1. jason August 29, 2012 at 6:21 pm - Reply

    Naudi, I love your stuff, and you’re training philosophy. I initially found your channel on youtube. I have one comment and a question.

    I’ve heard you talk a lot about dysfunctional movement at the hip. I’d love to hear some discussion about dysfunction at the shoulder and how it is or is not related to the thoracic spine.

    I have a degree in exercise physiology and hold a CSCS credential. I’m curious about your holistic movement background. What and where did you study? What is your background in mma?

    Awesome stuff, man. Keep it coming.

    • Naudi August 30, 2012 at 7:16 pm - Reply

      Thank you for the positivism Jason! I can’t say I really represent any system in existence today. I have learned majority of the technique I apply directly for practice and continued experimentation. In terms of MMA, I don’t really have a backround. Boxing might be the best one I suppose I could choose from. Thanks for watching and I wish you all the best.

  2. Fernanda August 29, 2012 at 6:41 pm - Reply

    Hi, Naudi! I’ve recentlly graduated and just started my functional training business. I must say that I love all of your videos! It’s great to see different types of exercise that are outstanding from the obvious stuff we usually see online.. and it’s awesome to also see that you understand the biomechanical and physiological applications of all of them. I’m glad I found your website and I’m watching all of your videos for sure, great learning! Keep up the good work.
    Saludos de Brasil!

  3. Zuzana August 29, 2012 at 10:02 pm - Reply


  4. Jimmy August 30, 2012 at 1:03 pm - Reply

    Hi, Naudi! I have been training in boxing for the past 7 months and I have smashed my weight loss goals and got in great shape. But I have been getting bored of all the same workouts, burpees, squat thrusts, mountain climbers,pushups and normal weight training. I am so glad to have found your videos on Youtube and your exercises are a breath of fresh air for me. I cant wait to try them out in the gym.

    Look forward to more great videos, keep up the good work.

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