This Full-Body Dumbbell Workout Is Only 15 Minutes

According to Izzi Lynn, a Barry’s Bootcamp instructor, having a set of weights makes it easier to work your entire body in a short amount of time. The following six dumbbell exercises activate your core, build power in your lower body, and strengthen your upper body, providing a balanced full-body workout that enhances both strength and conditioning.

Join the movement

If you’re following the July 2024 Movement of the Month Club, these exercises are for week 2. Perform one dumbbell exercise each day, Monday through Saturday, focusing on form. On Sunday, complete the full workout:

• Hammer curl for 30 seconds.
• Reverse lunge for 30 seconds.
• Repeat.
• Rest for 30 seconds.
• Arnold press for 30 seconds.
• Front-loaded squat for 30 seconds.
• Repeat.
• Rest for 30 seconds.
• Close-grip press for 60 seconds.
• Skull crusher for 60 seconds.
• Repeat.
• Rest for 60 seconds.
• Repeat the circuit once more.

Full-body dumbbell workout

1. Hammer Curl

Target the brachialis muscle with hammer curls, promoting balanced arm development and wrist stability.

1. Stand with feet hip-width apart, holding a dumbbell in each hand with palms facing your legs.
2. Curl the weights toward your shoulders, palms facing each other.
3. Lower the dumbbells back down.
4. Repeat for 60 seconds.

2. Reverse Lunge

Strengthen your legs and glutes with reverse lunges, reducing stress on the knees and improving balance and coordination.

1. Stand with feet hip-width apart, holding a dumbbell in each hand at your sides.
2. Step back with one foot, lowering your hips.
3. Return to standing position.
4. Alternate legs for 60 seconds.

3. Arnold Press

Work multiple shoulder muscles with the Arnold press, promoting balanced upper-body strength and mobility.

1. Hold dumbbells in front of you, palms facing your body.
2. Press the dumbbells overhead while rotating your hands.
3. Reverse the motion.
4. Repeat for 60 seconds.

4. Front-Loaded Squat

Emphasize quads and core with front-loaded squats, improving posture and stability.

1. Stand with feet shoulder-width apart, holding a dumbbell at your shoulders.
2. Lower your body into a squat.
3. Return to starting position.
4. Repeat for 60 seconds.

5. Closed-Grip Press

Focus on triceps and chest activation with the closed-grip press.

1. Lie on the floor with dumbbells above your chest.
2. Lower the dumbbells toward your chest.
3. Push back up.
4. Repeat for 60 seconds.

6. Skull Crusher

Isolate and build triceps with skull crushers, improving overall upper-body strength.

1. Lie on the floor with dumbbells above your chest.
2. Bend one elbow to lower the weight.
3. Extend the elbow back up.
4. Alternate arms for 60 seconds.