The Only Dumbbell Workout You’ll Ever Need!

Admit it. You want to work out and become fit, but at some point in your life, you find that it’s becoming difficult to find the time to work out. After all, we are in the era of fast-paced jobs and career advancement. As a matter of fact, we have various responsibilities to fulfill, may it be in the family, in your work, or your career in general. But don’t let it stop you from taking care of your body and making sure that you stay healthy.

In this article, I will share with you a 15-minute workout that you can do in the comforts of your home. You don’t ever need to leave your house; just find a small space in your bedroom, in the living room, in the basement, in your home office, or even in the bathroom. It doesn’t matter where. Get a set of dumbbells, preferably a pair that is comfortably challenging for a number of lifts; it could be a pair of 25-pounders, 40-pounders, or something in between. Go for the light ones, especially if you haven’t really trained heavily for quite some time.

Before I start teaching you about the workout, let me tell you something about this workout program. Now, this workout is designed by switching between the lower-body and upper-body movements, as well as pushing and pulling exercises, and so you don’t need to take a rest. In doing so, you can make the most of your time.

To ensure optimum results, execute these six exercises as a circuit workout. After you’ve done the assigned reps for each exercise, move on to the next exercise. Once you’ve completed executing all six exercises, it will count as one round of the circuit. Complete two rounds of the circuit, resting only after a round is completed. If you have more time to spare, you can do more rounds if you will.

Dumbbell Romanian Deadlift

Picture of the dumbbell romanian deadlift

I included the dumbbell Romanian deadlift in this workout because it’s great for stimulating your hamstrings and glutes while also strengthening your back. Since you would most likely be spending a lot of time sitting, this exercise can help stimulate these areas at the start of the workout.

Like I said earlier, you can start with a light set of dumbbells from https://besthealthgear.com. Maintaining a good form is very crucial in getting the full benefit from the dumbbell Romanian deadlift. Execute at least 10 reps for this exercise. If it helps, you can think of this exercise as sitting back with your torso moving forward instead of staying upright.

Dumbbell Biceps Curl

Picture of the dumbbell biceps curl

Now, I’ve also included dumbbell biceps curl because it’s a simple yet challenging way to strengthen your biceps.

In order to do the dumbbell biceps curl, stand with your feet about shoulder-width apart and your biceps at your sides. While keeping your elbows still, slowly lift the dumbbells to your shoulders as you twist your palms to the ceiling. Remember to keep your back still and your abs tight. Then, return to starting position. Do this exercise for at least 10 times.

Upright Row

Picture of the dumbbell upright row exercise

Next, we have the upright row. This exercise is a familiar yet effective complex movement that is meant to strengthen and stabilize the shoulders and upper back while also stimulating the triceps in the process.

In executing the upright row, you may use a dumbbell instead of the customary barbell. First, stand with your feet about hip-width apart while holding the dumbbells palms down in front of your body. Next, while you are keeping your shoulder blades back and your chest up, slowly raise up the dumbbells while also lifting your elbows to the ceiling. Then, return to starting position. Execute at least 10 reps for this exercise.

Bulgarian Split Squat

Picture of the bulgarian split squat exercise

The Bulgarian split squat, which is basically a lunge variation, stimulates your quads, glutes, and hips like a normal squat. But what’s great about the Bulgarian split squat is it further challenges your sense of balance, and so I included this exercise in this workout program.

In order to perform the Bulgarian split squat, step out into a lunge while holding the dumbbells at your sides. Then, slowly lower your hips by squatting back and down. Lastly, push your weight back up with your front leg. Now, do this without letting your back knee touch the floor. Repeat this exercise for at least 10 times for each side.

Renegade Row

Picture showing how to do the renegade row with dumbbells

For the fifth exercise, we have renegade row. This is a straightforward yet surprisingly challenging exercise that will mainly work your biceps, back, shoulders, and triceps.

To execute the renegade row, start in the top position of a push-up, your hands holding the dumbbells set at shoulder-width apart. Push one dumbbell toward the side of your body while also balancing on the opposite hand and feet. Then, pause for one second at the top and slowly return your weight to the starting position. Now, repeat on the other side. Do at least 10 reps for each side.

Lateral Lunge with Dumbbells

Picture showing a woman doing lateral lunges with dumbbells

Since lateral mobility is one of the first casualties for those who are spending most of their days sitting down, this exercise will help you loosen up your hips and regain lateral movement.

In order to execute the lateral lunge with dumbbells, stand straight while holding the dumbbells on your shoulders with your elbows up. Then, step to one side and squat back and down with your stepping leg while keeping your other leg straight. Next, return to your starting position by pushing your weight up with your bent leg. Now, repeat the same steps on the other side. Execute at least 10 reps for each side.

As a final word, I would like you to always remember slow lifting. A lot of people contract their muscles slowly and then release it quickly. But you should know that if you lift slowly in both directions, you tend to maximize each move. Be sure to count up to five when you lift and lower in each direction. Also, don’t forget to maintain proper form when executing the exercises. And most importantly, try to have a healthy balanced diet along with these exercises to ensure optimum results.

This guest post was written by Ben Breda from BestHealthGear.com. Ben is a certified personal trainer and fitness enthusiast who enjoys blogging and hiking Mt. Tamalpais in his free time. You can follow him on social media using these links: LinkedInFacebookTwitterInstagram.