(WZZM)- It is the summer holiday season and you may feel you don't have time for a workout. If you have 15-minutes to spare, here is a total body dumbbell workout that will blast every muscle in your body.
- Dumbbell Renegade Row - Assume a push-up position with a dumbbell in each hand. Place the dumbbells so your chest is directly over them. Your feet should be slightly wider than your shoulders, and your body in straight line plank position. Stabilize your body as you lift the right dumbbell off the floor in a rowing motion. Return the dumbbell to the floor and repeat with the left side. Continue the exercise alternating right and left side until a desired number of repetitions. This is a great exercise for core, back, and chest muscles.
- Single Arm Dumbbell Swing - Grab a dumbbell with an overhand grip and hold it in front of your waist at arms length. Place your feet slightly wider than shoulder width apart. Keep your back straight, bend at the hips and knees, lowering your upper body. Swing the dumbbell between your legs. Keep your arm straight, shift your hips forward, straighten your knees, and swing the dumbbell to chest level as you come to a standing position. Return to the starting position. Do a set number of repetitions and then switch arms. This is a great exercise that targets the glutes, hamstrings, core, quads and shoulders.
- Single Arm Snatch and Press - Grab a dumbbell with an overhand grip. Bend at your hips and knees to squat down until the dumbbell is centered between your feet and keep your arm straight. Your back should be straight, feet slightly wider than shoulder width apart, and place your weight on your heels. In a single movement, throw the dumbbell at the ceiling, trying to keep the dumbbell as close to the body as possible. Allow your forearm to rotate up and back from the momentum of the lift until your arm is straight above your shoulder and palm facing forward. Return to the starting position. Perform a desired number of sets and repeat with the other arm. This is a great exercise for core, legs, and upper body.
- Dumbbell Sit Up - Lay on your back on the floor. Keep your legs straight and shoulder width apart. Place dumbbells in each hand. In the laying position, straighten your arms and keep the dumbbells over your chest. Contract your abdominal muscles and come to a sitting position. As you sit up, the dumbbells should go straight up over your shoulders. Perform a desired number of repetitions. This is a great abdominal strengthening exercise.
- Dumbbell Windmills - Grab a dumbbell with one hand and stand with your feet wider than shoulder width apart. Press the dumbbell overhead. Rotate your upper body to the opposite side of the dumbbell and look at the weight as you try to touch your foot or knee with your hand. Pause for a second, and then return to the starting position, keeping your arm extended overhead. Do a desired number of repetitions then repeat with the other side. This is a great core exercise.
Do these exercises when you have 15 minutes and you will see a difference in how you look and feel.
Blair Moreau - Mercy Health Partners