15 Minute Dumbbell Workout: How To Do It We have designed this workout by alternating lower body and upper body movements, or push and pull exercises, so there is no need to rest. That way you can make the most of your time. Perform these six exercises as a training circuit. Do the assigned repetitions of each exercise, then go to the next exercise. Once you have finished each exercise, that is one round of the circuit. Do two rounds of the total circuit, resting only between each round. If you have more time, you can make more rounds of the circuit. Do this exercise first thing in the morning and you will begin to feel a sense of accomplishment before your chaotic day occurs. 1. Romanian dumbbell deadlift Why it works : RDLs are great for developing the proper activation patterns in your hamstrings and glutes, while strengthening your back. Since you are likely to spend much of your day sitting in the car and at a desk, RDLs help activate these areas early in training. How to do it :
Whether you're trapped indoors or make the most of a hotel gym (maybe even your own home gym), there's no denying the impact of dumbbell exercises. They are incredibly versatile, allowing you to target the entire body or work on specific parts. Turn on the light to increase the intensity of a HIIT circuit. Go heavy to maximize hypertrophy, working through supersets or time under tension. They can take the place of kettlebells and dumbbells and help you reach your goals - be it weight loss, mass, endurance, or just a more athletic body. Not sure how many repetitions? Use our rep range guide. We highlight the benefits of using high repetitions (15+), low repetitions (5 or less) and moderate repetitions (8-12) depending on your goals. Take a look at our 30 favorite dumbbell exercises below. Group them into your workouts and start seeing results. 1. Goblet Squat Standing, stand with your feet shoulder-width apart and hold a heavy weight by the end with both hands on your chest. Squ