Workout of the week

This one is a spicy one get ready to burn. 

All you need is a set of Dumbells and 15 Minutes 

15-Minute Dumbbell Workout

Warm-Up (2 minutes)

1. Arm Circles: 30 seconds forward, 30 seconds backward.
2. Bodyweight Squats: 1 minute.

Workout

1. Dumbbell Squat Press

   • Hold dumbbells at shoulder height, squat down, then press overhead as you stand up.
   • Work: 45 seconds
   • Rest: 15 seconds

2. Renegade Rows

   • In a plank position with dumbbells, row one dumbbell up while stabilizing with the other arm, alternating sides.
   • Work: 45 seconds
   • Rest: 15 seconds

3. Dumbbell Deadlift

   • With dumbbells in hand, hinge at the hips and lower the weights to the ground, then return to standing.
   • Work: 45 seconds
   • Rest: 15 seconds

4. Dumbbell Alternating Lunges

   • Hold dumbbells by your sides, step forward into a lunge, alternating legs.
   • Work: 45 seconds
   • Rest: 15 seconds

5. Dumbbell Bent Over Rows

   • Bend at the hips with dumbbells in hand, pull the weights towards your hips, squeezing shoulder blades together.
   • Work: 45 seconds
   • Rest: 15 seconds

6. Dumbbell Chest Press

   • Lie on your back, hold dumbbells above your chest, press them up and bring them back down.
   • Work: 45 seconds
   • Rest: 15 seconds

7. Dumbbell Russian Twists

   • Sit on the floor, lean back slightly, hold one dumbbell with both hands, twist from side to side.
   • Work: 45 seconds
   • Rest: 15 seconds

8. Dumbbell Thrusters

   • Hold dumbbells at shoulder height, squat down, then explode up into a press.
   • Work: 45 seconds
   • Rest: 15 seconds

9. Dumbbell Bicep Curls

   • Stand with dumbbells at your sides, curl them up to shoulder height.
   • Work: 45 seconds
   • Rest: 15 seconds

10. Dumbbell Tricep Extensions

    • Hold one dumbbell with both hands overhead, lower it behind your head, then extend your arms.
    • Work: 45 seconds
    • Rest: 15 seconds

11. Dumbbell Shoulder Press

    • Hold dumbbells at shoulder height, press them straight up overhead.
    • Work: 45 seconds
    • Rest: 15 seconds

12. Dumbbell Goblet Squats

    • Hold one dumbbell close to your chest, squat down and stand up.
    • Work: 45 seconds
    • Rest: 15 seconds

13. Dumbbell Lateral Raises

    • Stand with dumbbells at your sides, lift them out to the side to shoulder height.
    • Work: 45 seconds
    • Rest: 15 seconds

14. Dumbbell Front Raises

    • Stand with dumbbells in front of your thighs, lift them straight up to shoulder height.
    • Work: 45 seconds
    • Rest: 15 seconds

15. Dumbbell Plank Rows

    • In a plank position, row each dumbbell to your hip, alternating sides.
    • Work: 45 seconds
    • Rest: 15 seconds

Cool Down (1 minute)

• Stretching: Focus on major muscle groups (hamstrings, quads, shoulders, back, chest).

Tips:

• Choose a dumbbell weight that challenges you but allows you to maintain proper form throughout each exercise.
• Keep hydrated and ensure you have enough space to move safely.
• Focus on controlled movements and proper form to maximize the effectiveness of the workout.

Enjoy your workout!