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Workout Wednesday 10th July- Dumbells

Posted on 10 July 2024

Workout Wednesday 10th July- Dumbells

Here's a 15-minute dumbbell workout for you to try this week. This workout targets all major muscle groups and can be done at home or in the gym. You’ll need a pair of dumbbells (choose a weight that challenges you but allows you to maintain good form).

15-Minute Dumbbell Workout

Warm-Up (2 minutes):

  1. Arm Circles - 1 minute (30 seconds each direction)
  2. Bodyweight Squats - 1 minute

Workout (3 rounds, 4 minutes each round):

  • Perform each exercise for 45 seconds followed by 15 seconds of rest.

Round 1:

  1. Dumbbell Squats - Hold a dumbbell in each hand at your sides or a single dumbbell with both hands at your chest.
  2. Dumbbell Shoulder Press - Press the dumbbells overhead from shoulder height.
  3. Dumbbell Bent-Over Rows - Hinge at the hips, keep your back flat, and row the dumbbells to your sides.
  4. Dumbbell Deadlifts - Keep the dumbbells close to your body, hinge at the hips, and lower the dumbbells towards the floor.

Round 2:

  1. Dumbbell Lunges - Hold a dumbbell in each hand and step forward into a lunge, alternating legs.
  2. Dumbbell Chest Press - Lie on your back (on a bench or the floor) and press the dumbbells from chest height up.
  3. Dumbbell Bicep Curls - Curl the dumbbells from your sides up to your shoulders.
  4. Dumbbell Tricep Extensions - Hold a single dumbbell with both hands, extend your arms overhead, and bend your elbows to lower the weight behind your head.

Round 3:

  1. Dumbbell Step-Ups - Step onto a sturdy platform or bench with a dumbbell in each hand.
  2. Dumbbell Lateral Raises - Raise the dumbbells out to the sides to shoulder height.
  3. Dumbbell Russian Twists - Sit on the floor with your knees bent, lean back slightly, and twist from side to side holding one dumbbell.
  4. Dumbbell Goblet Squats - Hold a single dumbbell vertically with both hands at your chest and squat down.

Cool-Down (1 minute):

  1. Shoulder Stretch - 30 seconds each arm
  2. Quad Stretch - 30 seconds each leg


  1. Warm-Up: Perform the warm-up exercises continuously for 2 minutes to get your body ready for the workout.
  2. Workout: Perform each exercise in the round for 45 seconds at a steady pace, followed by 15 seconds of rest. After completing all four exercises in a round, move to the next round. There’s no additional rest between rounds, but you can take a short break if needed.
  3. Cool-Down: Finish with a cool-down to bring your heart rate back down and stretch out the muscles you worked.


  • Choose dumbbells that are challenging but manageable for the duration of each exercise.
  • Focus on maintaining good form throughout each movement to prevent injury.
  • Keep a water bottle nearby and stay hydrated.

This 15-minute dumbbell workout is designed to be efficient and effective, providing a full-body workout in a short amount of time. Enjoy your workout!


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