If you’re looking to challenge your entire body — I’m talking legs, butt, core and arms — in minimal time, I’ve totally got you with a 15-minute full-body workout that’s perfect for beginners and experienced exercisers alike. This routine features compound movements that combine more than one exercise, so you’re really going to get a lot of bang for your fitness buck.
Time: 15 minutes
Equipment: Dumbbells
Good for: Total body
Instructions: Complete the reps as indicated, then immediately continue to the next exercise. Once you’ve finished all five moves, repeat the circuit from the beginning. Do a total of three rounds. To build strength, I recommend doing this routine one or two times a week and warming up with a few dynamic stretches.
Squat To Overhead Press
How to: Stand with your feet hip-width apart and a dumbbell in each hand resting on top of your shoulders, palms facing each other. Sit your hips back and lower down until your thighs are parallel to the ground. As you rise back up, press the weights directly overhead until your arms are completely straight, biceps by ears. Bring the weights back to your shoulders as you lower into a squat. That’s one rep.
Complete 15 reps, then continue to the next move.
Plank Row On Knees
How to: Place two dumbbells on the floor shoulder-width apart. Assume a kneeling-plank position, forming a straight line from your knees to your head. Grasp the dumbbells so your hands are elevated off the floor without creasing your wrists. Slowly, pull the left dumbbell to the side of your lower rib cage — your elbow should be pointed up and back. Keep your body stable as you lower the dumbbell back to the floor with control. Then repeat on the other side. That’s one rep.
Complete 10 reps on each side, then continue to the next move.
Lateral Squat With Curl
How to: Start in straddle position with hips wider than your shoulders, feet flat, toes facing forward. Hold a dumbbell in each hand, arms bent, palms facing one another. While keeping the left leg straight, shift your weight over your right heel and sit your hips back until your right thigh is parallel to ground. As you lower down, extend your arms and bring the weights to frame your right knee. Drive through your right heel to push yourself back to stand, and curl the dumbbells toward your shoulders. That’s one rep. Complete 10 reps on each side, then continue to the next move.
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Standing Low To High
How to: Stand with your feet shoulder-distance apart holding a single dumbbell in your hands. With control, lower the weight down and to the outside of your left knee while slightly bending at your hips and internally rotating your right knee (heel raised) so it faces toward the left. In one fluid motion, reverse the movement and continue rotating your torso to the right, pivoting your left leg inward and lifting your left heel. That’s one rep. Complete 10 reps on each side, then continue to the next move.
Leg Drop With Dumbbell Above Chest
How to: Lie on your back with a dumbbell held in between your hands and extend your arms. (Think wrists over chest NOT your face.) Lift your legs up directly over your hips. Lower your left leg down as low as you can go without your lower back arching up off the mat. Return to start, and repeat on the other side. That’s one rep. Complete 10 reps, then repeat the circuit from the top.
This article was originally published on www.womenshealthmag.com