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15-minute Full Body Dumbbell Workout for Muscle Strength
Kaleigh Cohen Strength•Processed: Mar 03, 2026
15-minute workout video. Strength. targeting Full Body. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:This 15-minute workout includes a series of exercises targeting the full body, focusing on muscle strength and endurance through various movements with dumbbells.
🏃 Guide
This workout is designed for individuals looking to enhance their muscle strength in a short amount of time. It effectively targets all major muscle groups, providing a comprehensive full-body workout.
Benefits
Improved muscle strength
Enhanced cardiovascular endurance
Step-by-Step Guide
1
Sumo Squat
Stand with feet wider than shoulder-width, toes pointed out. Lower down into a squat while keeping your chest up and core engaged. Squeeze glutes at the top.
2
Hip Lift
Lie on your back with knees bent and feet flat. Lift hips towards the ceiling, squeezing glutes at the top.
3
Prone Leg Lift
Lie on your stomach and lift legs off the ground, engaging lower back and glutes.
4
Arnold Press
Stand with dumbbells at shoulder height, palms facing you. Press weights overhead while rotating palms outward.
5
Wide Row
Bend forward with a flat back and pull dumbbells towards your chest, engaging your back muscles.
6
Russian Twist
Sit on the ground with knees bent, lean back slightly, and twist your torso side to side while holding a dumbbell.
7
Curtsy Lunge
Step one leg behind the other into a curtsy position, keeping your chest up and core engaged.
8
Goblet Squat
Hold a dumbbell in front of your chest and squat down, keeping your chest lifted.
9
Crunch Pulse
Lie on your back and perform small pulsing movements while engaging your abs.
10
Bicep Curl
Stand with dumbbells at your sides and curl them up towards your shoulders.
11
Tricep Kickbacks
Bend forward and extend your arms back, focusing on your triceps.
12
Plank
Hold a plank position, ensuring your body is in a straight line from head to heels.
13
Wall Sit
Lean against a wall and slide down into a sitting position, keeping your knees at a 90-degree angle.
14
Push-Ups
Lower your body to the ground and push back up, maintaining a straight line from head to heels.
15
Plank Rock
In a plank position, rock forward and back, engaging your core.
Safety Notes
Consult a physician before starting any new workout program, especially if you have pre-existing conditions.
Duration: 15m 59s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
Normal PeopleObesityOverweight
Therapeutic Goals
Muscle StrengthWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Hypertension, Anemia
🚫 Contraindications
Avoid this workout if you have: Chronic Back Pain / Disc Herniation, Neck & Shoulder Pain
Equipment Needed
🏋️ Dumbbells🏋️ Yoga Mat
Primary Focus
💪 Full Body
Category
Strength
⚠️ Workout Safety Tips
Avoid holding breath
Tags
#15 min#medium length#Strength#intermediate#Dumbbells#Yoga Mat#Full Body#medium