Pull back on your shoulder blades and do not let your back arch. Working your glutes, arms, chest and back, these four fundamental dumbbell … In a circuit workout, stations are chosen strategically. Strengthening your shoulders is as easy as spending just 15 minutes each week completing this Shoulder Workout. 15 Minutes. Prop your rear foot on a bench or chair. Engage and lift from your butt. Grab a pair of dumbbells … Keeping your core tight, push through your heels to stand up straight. This beginner HIIT workout features five dumbbell exercises and alternates between upper- and lower … Why it works Dumbbell training allows you to workout … You’ll also want to complete multiple rounds of the circuit. Before we jump more into how circuit training works, we want to clear one thing up: circuit training doesn’t always = HIIT (high-intensity interval training). Equipment: Jump rope, barbell (or pair of dumbbells), bench (or box / chair), Muscles Targeted: Glutes (Butt), Quads (Thighs), Hips, Core, Chest, Back, Shoulders, Biceps, Triceps. Stand upright with your feet together, and each arm at your side. It’s a full body workout that can be performed two to three times per week depending on your level of fitness. Keep your back flat, shoulders back, and chest up, as you lift the weights straight up to your chest. Find a sturdy box, step, or bench and hold a dumbbell in your hands, or a barbell across your shoulders. All rights reserved. This 'Dumbbell Death March' Workout Will Torch Your Whole Body. Without it, you wouldn't be able to walk up stairs, or go on a run, or hike up to the top of a mountain. Circuit training is a workout that typically includes 8-10 different exercises, usually referred to as stations. Lie on your back, with arms out to the side, knees bent, and feet flat on the floor. The following 15-minute total body workout consists of eight highly effective compound exercises that not only strengthen muscles in your arms, legs, and … 20-Minute Total-Body Dumbbell Workout for Beginners Ready for a full-body tune up? Circuits may focus on different muscle groups, such as upper body, lower body, or core, or they may be a combination of them all for an entire body workout. Set a timer for 10 minutes and do as many rounds as possible of the following: 10 kettlebell swings, 10 box jumps (jump up onto a 12 to 20 inch tall box or step), 10 ring dips. Suitable for beginners & seniors, this at home workout can be used as a daily low impact workout on your fitness … From beginners to bodybuilders, and every fitness level in between, circuit workouts are a great way to get your heart pounding, blood pumping, and muscles working. Suitable for beginners & seniors, this at home workout can be used as a daily low impact workout on your fitness journey. Dumbbells are a staple at almost every gym for a reason: They’re a terrific tool for strength training. Alright, now get into starting position, start the clock, and let’s do it, #AFfamily! I walk and run 3miles a day for cardio and hit my abs at night. The best part about this low-intensity, full-body workout is that it should only take 15 minutes, meaning you can easily add it to your day — no excuses. Shift your weight to your right leg and while keeping a slight bend in your right knee, raise your left leg straight behind your body, hinge at the hips to bring your torso parallel to the floor, and lower the weight toward the floor. This 15-minute full-body workout from fitness trainer Larysa DiDio will help you get strong, lose weight, and shed fat. Stand with your feet shoulder-width apart. Place a dumbbell behind your right knee. I have been doing a personalized mix version of PPL and Arnold splits, with barbells and dumbells as I workout from home. Plus, if you’re short on time, do just one round; otherwise, do as many as you’d like for a higher intensity level workout! © 2020 Condé Nast. Next, bend your elbow … The workout targets all of the major muscle groups and uses one exercise per muscle group. If you’re looking to make your circuit low impact, you could use a resistance band or the machines at your gym instead of exercises on the floor. Push yourself back up to starting position. Lower your butt a few inches toward the ground, keeping your back straight and chest up. Make sure your body’s weight is distributed evenly across your forearms and toes. source The 15-minute full-body dumbbell workout Get a complete routine done—fast—with just dumbbells. The goal is to challenge yourself and get in as many reps as possible, but still be able to perform them with proper form. Assume a kneeling-plank position, forming a straight line from your knees to your head. The Busy Man's 15-minute Dumbbell Workout Read article You can do a kettlebell workout in minimal space, and it’ll make you feel more primal than throwing around dumbbells . But as much as you use your butt to move through life, you probably also spend a lot of time sitting on it, too. Not only do they move at a fast pace—which gives your mind no time to think about anything other than what’s next—you’re also changing up the action every 30 seconds to a minute so it’s nearly impossible to get bored. Jump your right leg and left leg back together and bring your arms back down to your sides simultaneously. Lower back down to starting position. Not sure what to do? On the third pulse, jump up into the air as high as you can and straighten out your legs. I eat clean and on a high protein, low carb diet . While relaxing sounds like a positive thing, in this case, it's not. Difficulty. You should aim to push yourself to get as many quality reps in as possible for the duration of each station, but make sure you’re able to keep proper form for all reps. You... Curtsy Lunges — 12 reps alternating sides, Bulgarian Split Squats — 12 reps each side, Lateral Lunges — 12 reps alternating sides. Lower down to the starting position. 15-Minute Workout for Beginners | Livestrong.com That's 1 rep. Do: 20 reps (a) Sit on the floor, knees bent, feet flat on the ground, and lean your upper back against a bench. Start with your feet directly under your hips, holding a dumbbell in each hand above your shoulders. Lower your right leg and stop when your knee is about an inch off the floor. If you’ve never done a circuit workout before, this is the perfect place to start! Difficulty. 15 Minutes. Kara Faulk, personal trainer and instructor at Barry's Bootcamp in New York City, put together this 15-minute dumbbell arm workout … Bring your feet hip-width apart, with a... Superset 1. Why it works Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances you’ve developed. Duration. This beginner HIIT workout features five dumbbell exercises and alternates between upper- and lower-body moves, ultimately working all your major muscles. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. The choices are endless. Plus, since circuit workouts typically work your entire body through compound exercises, you don’t need to put in extra effort to hit all of the different muscle groups. And because of that, you can do circuit workouts multiple times a week by just switching up the stations. Do each for 3 minutes straight, resting 1 minute between: jumping rope, weighted sit-ups, weighted lunges and dumbbell thrusters. The Ultimate 15-Minute Dumbbell Workout. Build Muscle, Fat Loss. in journalism from the SI Newhouse School of Public Communications at Syracuse University, a personal trainer certification from the American Council on Exercise (ACE), and a CPR certification from the American Red Cross. Beginner. Sitting all day can lead to something called gluteal amnesia, or "dead butt syndrome," which means that your butt muscles essentially forget to engage as much as they should during both everyday movements and your workouts. By K. Aleisha Fetters | October 1, 2018 Shore up muscle imbalances, improve mobility, and reduce your risk of injury with these unique exercises. If you made it through all of the exercises, that is a … Step your right foot and right leg on top of the box first, followed by your left foot. But all you need to sculpt some seriously strong muscles is a pair of dumbbells and 15 minutes. That's 1 rep. Keep your right knee bent at 90 degrees and lift it out to the side as high as you can. 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