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: Start with a light set of weights. Shape is especially key to getting the full benefit of the RDL. Think of exercise not as leaning forward, but rather as sitting with your torso forward instead of standing erect.
Prescription: 10 repetitions
2. Dumbbell Bicep Curl
Why it works: It is a classic, simple and challenging way to develop your biceps. Also, you were probably going to do this anyway.
How to do it: Stand with your feet shoulder-width apart and your biceps at your sides. Keeping your elbows still, lift the weights toward your shoulders while turning your palms toward the ceiling. Keep your back still and your abs tight. Return to the starting position.
Prescription: 10 repetitions
3. Vertical row
Why it works: It's a familiar yet effective compound movement that strengthens and stabilizes the shoulders and upper back while challenging the triceps.
How to do it: use weights instead of a barbell, as shown. Stand with your feet hip-width apart, holding the weights palms down in front of your body. While holding your shoulder blades back and chest up, lift the weights vertically, lifting your elbows toward the ceiling. Return to the starting position.
Prescription: 10 repetitions
4. Dumbbell Split Squat
Why it works: Basically a lunge variation, the Bulgarian Split Squat works your quads, glutes, and hips like a conventional squat, but also further challenges your balance.
How to do it: Jump into a lunge, with the weights at arm's length. Lower your hips back and down. Without letting your rear knee touch the floor, lift your weight with your front leg.
Prescription: 10 repetitions per side
5. Renegade Row
Why it works: This simple but surprisingly challenging movement hits the biceps, back, shoulders, and triceps.
How to do it: Start in the top position of a push-up with your hands on shoulder-width weights. Paddle a weight to the side of your body while balancing with your opposite hand and feet. Pause for a second at the top and slowly return the weight to the starting position. Repeat on the other side. Pro tip: try to keep your torso as stable as possible.
Prescription: 10 repetitions per side
6. Side lunge with weights
Why it works: Lateral mobility is one of the first victims of a life of sitting. This movement helps you open your hips and regain lateral movement.
How to do it: Stand up holding weights on your shoulders with your elbows up. Step aside and squat back and down with your walking leg, keeping the other leg straight. Return to the starting position by pushing up with your leg bent. Change sides and repeat the movement.
Prescription: 10 repetitions per side
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