If you only have 15 minutes today, this is the workout for you. Every major muscle group gets worked, and all you need is a couple pairs of dumbbells. 15 moves, 35 seconds on and 25 off, no repeats, and Dan talks you through every rest so you always know what's next. Just press play and follow along.
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There's no warm up in this one, so take a few minutes to get moving first. The chest presses are on the floor, so no bench needed. Follow either of us: Tiff goes lighter, and when her move is different, that's your easier option.
Duration: 16 minutes Equipment: 2 pairs of dumbbells (Dan 30 and 40 lb, 14 and 18 kg · Tiff goes lighter), a mat Format: 15 moves, 35s work, 25s rest, one round
Workout Details
Goblet Squat Bent Over Row Chest Press on the Floor Romanian Deadlift Kneeling Shoulder Press Alternating Reverse Lunge Upright Row Chest Fly on the Floor Sumo Squat Hammer Curl Close Grip Chest Press Side Squats Push Up to Renegade Row / Knees Down Squat to Press Devil's Press
Chapters 0:00 Intro 0:37 Goblet Squat 1:37 Bent Over Row 2:37 Chest Press 3:37 Romanian Deadlift 4:37 Shoulder Press 5:37 Reverse Lunge 6:37 Upright Row 7:37 Chest Fly 8:37 Sumo Squat 9:37 Hammer Curl 10:37 Close Grip Chest Press 11:37 Side Squats 12:37 Push Up to Renegade Row 13:37 Squat to Press 14:37 Devil's Press 15:12 Finished
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If you only have 15 minutes today, this is the workout for you.
Every major muscle group gets
work and all you need is a couple pairs of dumbbells.
Hey, welcome in. This is 15 minutes,
full body with dumbbells.
We got 15 moves, 35 seconds of work and 25 seconds of rest. And I'll
talk you through every rest so you know what's coming up next.
I'm using 40 pound dumbbells for
the big lower body moves, the rows and the chest press,
and then 30s for anything overhead. Tips
going lighter, so pick what's right for you.
Goblet squats are first. Hold the dumbbell at
your chest, elbows in, and then sit down between
your heels with control. All right, let's go.
Bend over rows are next, palms facing in,
hinge over until your chest is close to parallel
with the floor, keep your back flat,
and then pull the weights back toward your hips,
not up to your chest.
Chest presses next, elbows about 45 degrees from your body,
not flared straight out.
Lower the weights with control,
and then press them back up over your chest.
Romanian
deadlifts
are
next,
soft
bend
in
your
knees,
push your hips straight back,
this is a hinge movement, not a squat,
and
then
lower
the
weights
down
close
to
your
legs.
Next up, shoulder press on your knees.
I'm switching to my 30 pound dumbbells.
Squeeze your glutes so your lower back doesn't arch
and
then
press
straight
up, not
out in
front
of you.
Reverse lunges are next and we'll be alternating.
Back to the heavy pair of dumbbells for this one.
Step back far enough that your front heel stays down
and
then
drop
your
back
knee
straight
toward
the
floor.
Upright rows are next with your lighter pair of dumbbells.
Now lead with your elbows on this one
and stop when they reach your shoulder height.
Keep
the
weights
close
to
your
body
the
entire
time.
Chest flies are next.
Keep a little bend in your elbows the whole time.
Open wide until you feel the stretch across your chest
and then bring them back up
without
letting
the
weights
crash
together.
All right, we're halfway there.
Next up is sumo squats.
All you need is one dumbbell for this.
Feet wide, toes turn out, and then sit straight down.
Push
your
knees
out so
they
track
over
your
toes.
Hammer curls are next,
and I'm using my 30 pound dumbbells for this one.
Now your palms stay in
and your elbows stay pinned to your sides.
If you have to swing it up,
the
weights
are
probably
too
heavy.
Next up, we got close grip chest press.
Weights touching, elbows tucked in by your sides.
You're gonna lower to your chest
and then press straight up.
You'll
feel
this
one in
your
triceps
and
your
pecs.
Side squats with one dumbbell, your chest is next.
Step out wide, sit your hips back toward one side
with your chest up and then push back through that heel
and
then
switch
sides.
Next, we got push up to renegade row.
Hands on your dumbbells, one push up
and then row one side and then the other.
Widen your feet on this one so your hips stay still.
Knees
down
is
fine
for
this
move.
Next we have squat to press
and I'm using my 30 pound dumbbells for this one.
Sit into the squat, stand up hard
and
then
let
your
legs
drive
the
weights
overhead.
Devil's press.
All right, weights on the floor, chest down,
jump your feet in and then swing the weights overhead
in one move.
Use your hips, not your arms.
Feel
free
to
step
it
back
and
in if
you
need
to.
That's a wrap.
15 minutes, full body, seriously, great job today.
