BYOW: 15 minute dumbbell workout

by | Feb 6, 2019 | Last updated Feb 15, 2022

Looking for a way to add in some strength training this week? We’ve got you covered! Ditch the idea that all workouts have to be a full hour long or require intense weight lifting. Consistency is key when it comes to shaping and defining your muscles!

In fact, scheduling some of these short interval workouts throughout your week may be just what you need to create some consistency in your schedule!

So, whether you’re hitting the gym or using your free weights at home, this dumbbell routine is sure to get those muscles working and those calories burning!

Now let’s talk about your set up!

Grab your dumbbells. If you’re just starting out you’ll want to go with weights anywhere between 1-5 pounds (remember, this is about a quick burn out, not intense weight lifting) then as you build up your strength weights from 8-10 will do the trick!

Got your weights? Cool!

Here’s how your full body workout will breakdown:

(Pro-Tip: Set up timers on your phone!)

Side Raises (30 Seconds)

Posture is key here! Shoulders back, back straight and core tight! With dumbbells hanging at your sides lift both arms straight out as if you’re making a “T” with your body. Bring your arms to a 90º angle then slowly lower arms back toward your waist and repeat!

Works: shoulders, core

Hammer Curl (30 Seconds)

Core tight again! Palms facing your body with dumbbells in hand, curl your weights up to your shoulders. Reverse the movement slowly keeping your elbows in one line.

Works: biceps, core, and shoulders

Triceps Overhead Press (30 Seconds)

Extend your arms overhead and squeeze your arms to press the dumbbells together. Elbows in line again, bend at the elbows and reach the weights behind your head as if you’re scratching an itch between your shoulder blades! Raise your arms back to the top continuing to squeeze the weights together and keeping your arms close to your ears!

Works: triceps

Bent-Over Double Dumbbell Row (30 Seconds)

Bend your knees and drop your chest keeping your back straight and core tight. Lift the weights to your chest then squeeze and lift a little higher to pull those shoulder blades together. This contraction is the most important, so take your time here! Let your arms back down slowly then repeat!

Works:  back, biceps

Single Leg Deadlift (30 Seconds)

This one requires some balance! Back straight and standing tall, slowly hinge forward lifting your right leg straight out behind you as you reach toward your toes with the weights. Allow the weight of the dumbbells to guide you forward and squeeze your glutes to pull you back up to standing then repeat on the opposite leg!

Works: core, glutes, hamstring

Dumbbell Squat (30 Seconds)

Using a heavier dumbbell is recommended for this exercise! You’ll only be using one so don’t afraid to grab that 10 or 15! This time hold your weight in front of you with both hands hanging in front of your hips. Feet hip distance apart, sit back into your squat and allow the weight to touch the floor. Don’t “hit” the floor but instead try to lightly tap the floor with each squat.

Works: glutes, core, quads

Forward Lunges (30 Seconds)

Holding your dumbbells by your side take a big step forward with your right leg and lower your back knee as close to the floor as you can. Push off of your front foot to stand back up (bringing your front foot to meet your back foot), bringing your feet back together. Alternate each leg trying to get your weights as close to the ground as you can while you keep your back straight and chest up!

Works: core, quads

Hammer Curls in Plank (30 Seconds)

Dumbbells in hand reach down to the floor and walk yourself out into a high plank. If high planks aren’t your jam or a bit too difficult feel free to modify by coming on to your knees. Keep those hips stable then hammer curl your right arm bringing it up to your chest and back down. Switch arms and burn it out alternating!

Works: core, shoulders, biceps

REST 1 Minute: Repeat two more sets resting one minute after each.

Whether you’re in need of a quick burn before putting on that new shirt or if you’re looking for ways to seamlessly add workouts to your busy week this one is sure to make you sweat!

Author: Briana Myrie