15-MINUTE DUMBBELL Full Body Workout
Women Fitness|Women Fitness July 2024
Many of us are not sure what to do when hard pressed with time thinking that a 15minute workout can't possibly be all that effective.
15-MINUTE DUMBBELL Full Body Workout

Well, if you want to be fit for life, you've got to be flexible and willing to adapt to whatever schedule and lifestyle changes come your way.

Traci D Mitchell, certified personal trainer and nutrition expert with over a dozen years of experience has put together a 15 min full body workout for those looking for variety & a quick intense workout. All the exercises are done on time, not repetition, so you can check progress by the ability to complete the exercise in the time given.

Check The Exercise Instructions & Tips Below Before Getting Started.

15 min Full body Workout. Get Started, Now!

Equipment needed: One set of dumbbells

  • 60 Seconds: Lunges with Twist

  • 60 Seconds: Half Burpees

  • REST 60 Seconds

  • 60 Seconds: Squat to Shoulder Press

  • 60 Seconds: Plank + Row

  • 60 Seconds: Wall Squat with Bicep Curl

  • 60 Seconds: Bridge Pose with Chest Press

  • REST 60 Seconds

  • 60 Seconds: Crossed Leg Forward Fold (30 seconds each leg)

  • 60 Seconds: Seated Butterfly Stretch

  • 60 Seconds: Child’s Pose

  • 60 Seconds: Calf Stretch (30 seconds each leg)

  • 60 Seconds: Happy Baby Stretch

  • LUNGES WITH TWIST:

  • Holding one dumbbell in both hands, step forward into a lunge position.

  • Twist your torso to the lead leg and return your arms to center.

  • Repeat the lunge to twist for 30 seconds on one leg, then switch to the opposite leg.

Tip:

Always twist toward your lead leg, or the leg that's in front. When you twist, think of pulling your belly button toward your spine and rotating from your torso, not your shoulders. Using all of these big muscles in your body will open up your lungs and get your heart rate up.

この記事は Women Fitness の Women Fitness July 2024 版に掲載されています。

7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。

この記事は Women Fitness の Women Fitness July 2024 版に掲載されています。

7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。

WOMEN FITNESSのその他の記事すべて表示
Natálie Taschlerová - Mastering Ice with Grace and Grit - Natálie Taschlerová is a Czech ice dancer. With her brother and skating partner, Filip Taschler, she is the 2020 Nebelhorn Trophy champion and two-time Czech national champion (2022-2023).
Women Fitness

Natálie Taschlerová - Mastering Ice with Grace and Grit - Natálie Taschlerová is a Czech ice dancer. With her brother and skating partner, Filip Taschler, she is the 2020 Nebelhorn Trophy champion and two-time Czech national champion (2022-2023).

Natálie Taschlerová is a Czech ice dancer. With her brother and skating partner, Filip Taschler, she is the 2020 Nebelhorn Trophy champion and two-time Czech national champion (2022-2023). They represented the Czech Republic at the 2022 Winter Olympics.

time-read
10+ 分  |
Women Fitness November 2024
8 TIPS TO PROTECT YOUR MENTAL HEALTH From SOCIAL MEDIA AND NEWS
Women Fitness

8 TIPS TO PROTECT YOUR MENTAL HEALTH From SOCIAL MEDIA AND NEWS

While Theodore Roosevelt likely could never have imagined the advent of social media when he stated that \"comparison is the thief of joy,\" his words have never rung truer.

time-read
3 分  |
Women Fitness November 2024
Fashion Trends That Will Rule Winter 2024
Women Fitness

Fashion Trends That Will Rule Winter 2024

As the countdown to Christmas and the New Year begins, it's time to explore the exciting fashion trends that will dominate the 2024 Winter season. From cozy fabrics to bold makeup choices and chic hairstyles, here's your guide to looking fabulous during the festive season and beyond.

time-read
2 分  |
Women Fitness November 2024
YOGA STRETCHES FOR Tired Legs And Feet
Women Fitness

YOGA STRETCHES FOR Tired Legs And Feet

Do your legs and feet feel stiff and tired after a long day? Try these yoga stretches for instant relief!

time-read
4 分  |
Women Fitness November 2024
7 TIPS FOR YOUR FIRST AERIAL YOGA CLASS
Women Fitness

7 TIPS FOR YOUR FIRST AERIAL YOGA CLASS

As this year rounds out, it's time to begin thinking about new ways to both challenge and inspire ourselves in the New Year! Finding new ways to enhance our healthy lifestyles and well-being is always welcomed.

time-read
3 分  |
Women Fitness November 2024
Master the Art of Intuitive EATING
Women Fitness

Master the Art of Intuitive EATING

A Balanced Approach To Managing Weight

time-read
2 分  |
Women Fitness November 2024
TOP 4 Smoothies To Boost Hormonal Balance
Women Fitness

TOP 4 Smoothies To Boost Hormonal Balance

Carrying excess weight is a leading factor in estrogen dominance. Estrogen is It is produced in the ovaries but also in adipose tissue (fat cells).

time-read
2 分  |
Women Fitness November 2024
Say Goodbye To BACK PAIN
Women Fitness

Say Goodbye To BACK PAIN

Mckenzie Exercises You Need To Know

time-read
2 分  |
Women Fitness November 2024
Healthy & supportive relationships a key to good mental health
Women Fitness

Healthy & supportive relationships a key to good mental health

If you regard happiness as coming from outside, you will waste a lot of time chasing it, because all the evidence suggest that happiness comes from within yourself. The same lies true with all other aspects of your life physical, mental, social and emotional life.

time-read
4 分  |
Women Fitness July 2024
Top-10 For Boning Up Your Skelton- Nutrition & Performance
Women Fitness

Top-10 For Boning Up Your Skelton- Nutrition & Performance

A majority of women face the threats of osteoporosis, a disease that weakens the bones and leaves them vulnerable to breaking. You see, osteoporosis doesn't happen overnight. It takes a lifetime to develop.

time-read
4 分  |
Women Fitness July 2024