This Full-Body Dumbbell Workout Will Make You Feel The Burn In Just 15 Minutes
Sometimes, you don’t have a whole hour to work out, and there’s absolutely nothing wrong with that. It’s why I created this 15-minute, total-body routine that’s designed to target all your major muscle groups with just a set of dumbbells in a quarter of the time. Better still, this is one of the workouts that helped my client transform her frame from head to toe, and it will help you see major results too.
Time: 15 minutes
Equipment: Light and medium weights
Good for: Upper body and core
Instructions: Complete 10 reps of each exercise, then immediately move to the next one. Once you’ve completed all five moves, repeat the full circuit from the time a second time through.
Surrender To Shoulder Press
How to: Start by standing with your feet together and a dumbbell in each hand, held at your shoulders. Bend your right leg and lunge backward until your knee touches the ground. Then do the same with your left leg. As your left knee touches the ground, lift your dumbbells overhead. Reverse the movement. That’s one rep. Complete 10.
Bent Over Row Tap Back
How to: Start in a high lunge with your right leg back. Hold a pair of dumbbells in your hands. Extends your arms to frame your left knee, palms facing each other, and lower your torso toward the floor over your front leg. Engage your back muscles and lift your elbows up moving your hands toward to your rib cage. Lower back down. That’s one rep. Complete 10. (Alternate forward and back leg on second set.)
1/2 Turkish Get Up To Push Up
How to: Lie face up with your left leg straight and right knee bent, foot flat. Hold a dumbbell in your right hand, with your arm bent. Press the weight into the air at shoulder height. Keeping your eyes on the weight, roll up through your spine until you’re supported on your left forearm. Now, lift your hips off the mat and push down through your right heel to flip your body over, landing in a high plank position. Complete a pushup, then reverse the movement. That’s one rep. Complete 10. (Switch sides for second set.)
Runners Lunge Curl
How to: From a standing position, take one step forward, then lower down until both knees form 90 degree angles. Hold a dumbbell in each hand. From here, curl the weights toward your chest. Return to start. That’s one rep. Complete 10. (Switch leg position in second set.)
Plank Triceps Kick Back
How to: Get into a high-plank position with your feet slightly wider than shoulders. Hold a dumbbell in your right hand, elbow bent until your tricep is in line with your torso. Extend your arm back, until it’s completely straight. Then return to start. That’s one rep. Complete 10. (Switch arms for the second set.)
This article was originally published on www.womenshealthmag.com