Get an Express, Total Body Workout Right at Home! 30 Minute Dumbbell Workout: Part III
Here is the overview of the workout:
- 20 Seconds of each exercise
- 10 Second break in between exercises
- 4 minutes for 1 cycle
- 1 minute rest after each cycle
- Repeat 6 times (2 warm up cycles, and 4 workout cycles)
Once you’re ready, position yourself right beside the weight bench. With the 30 minute dumbbell workout, the first 2 cycles you’ll be warming up. Use a dumbbell that is a lighter weight than you normally use for the warm-up.
After the warm-up, choose a heavier dumbbell. If you want, you can increase in weight for the dumbbells with each successive cycle.
Here’s an easy to use table describing the workout:
| Exercise | Body Part | Time |
| Dumbbell squats | Legs | 20 s |
| Rest | - | 10 s |
| Crunches | Upper Abdominals | 20 s |
| Rest | - | 10 s |
| Dumbbell deadlift | Lower back, hamstrings | 20 s |
| Rest | - | 10 s |
| Leg Raises | Lower Abdominals | 20 s |
| Rest | - | 10 s |
| 1-arm dumbbell row | Back, back of the shoulders, biceps | 20 s |
| Rest | - | 10 s |
| Dumbbell bench press | Chest, front of the shoulders, triceps | 20 s |
| Rest | - | 10 s |
| Calf Raises | Calves | 20 s |
| Rest | - | 10 s |
| Side lateral raises | Side of the shoulders | 20 s |
| 1 minute Break | 60 s | |
| Repeat 6 times | ||
| Total Time |
1800 seconds = 30 minutes! |
|
There you have it!
30 minutes and you’re done your dumbbell workout right in your own home!
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