15 Min Full Body Workout 💪 Home Routine with Dumbbells

We've got a 15 minute workout with weights today. You can do this workout on its own or you can follow along to my free schedules on my website. Please make sure you warm up before this workout. Now we've got 19 exercises today, 30 to 40 seconds on and 5 to 20 seconds off. You need a set of dumbbells, but if you don't have any, it's fine. Just use an alternative at home, or you can do it without weights to get used to the exercises. Lift your weights above your shoulders and let's start this workout with squat press. Start with your feet about shoulder-width apart. Squat down and keep your core engaged. Engage your glutes and push through your heels to get back up. Now lift those dumbbells up above your head and repeat. If you don't have weights, you could do regular squats or squat jump. Alright, 10 seconds rest here, we're doing some lateral raises. Feel free to swap to lighter weights, if you have some. Have your weights to your side and lift up laterally. Make sure you focus on using your delts to lift the weights, until your elbows are in line with your shoulder. Make sure your hands or your wrists do not go above your elbow, or your shoulder. You want to focus on your shoulders here. Nicely done. Another short rest and we're doing some lunge curls. Bring one leg behind and lunge down. Make sure your front knee doesn't pass your toes, and your weight is mostly on your front foot. The back leg is just for support. And once you're in the lunge position, make sure your upper- arms are not moving when you're doing the curls. Then push through your front heel to get back up, and repeat. Next, we've got row to extension. Hinge on your hips and have your upper-body almost parallel to the floor. Now lift the weights up. Squeeze your back, then extend and squeeze your triceps. Make sure you're not bouncing up and down too much. You're doing well, guys! Next we've got upright row. Lift your weights up and make sure your forearms don't go over the shoulders. This can be really dangerous for your shoulders if you don't do it in good form. Use lighter weights first, to get used to the move and do it slow and controlled. Next, we have lateral lunges. You can use one or two dumbbells for this. Lunge laterally, by pushing your hips back. And if you can't squat down deep, then do it halfway, or you can start with body weight. We've got lateral tap rear delt fly next. Hinge on your hips and lower your upper-body almost parallel to the floor. Then tap one leg to the side and lift the weights up. Squeeze your back and lower the dumbbells back down and repeat on the other leg. We've got a longer rest time after this, so keep pushing guys. Alright, great work guys! 20 seconds rest. Feel free to pause the video for a longer break if you need one. Next, we're doing some push-up rows. Go low and make sure your elbows aren't flaring out to the side. Have your core engaged, so you don't swing too much from side-to-side as you lift your dumbbell up. Alright, don't go anywhere! Stay on your mat, we've got plank drag next. Start in a high plank, then bring one dumbbell over to the other side, then repeat. Engage your core and glutes guys. We're past the halfway point, guys! Not long to go, don't give up on me now. Now we have knee to squat. This is best to do it on a fitness mat, to protect your knees. Make sure you engage your core, legs, and glutes, as you don't want to injure your back. Next we'll have plank with one arm raise. Start in a high plank or low plank, and raise one arm up. If you can use the dumbbell, go ahead. But if you can't, that's okay too. Next, we have side plank dip. Hold the dumbbell and place it on your hips. Dip your hips down and up, and make sure your core is engaged, as well as your glutes, and legs. Now do the same on the other side. Make sure you do the same amount of reps on each side. We've got crunch with dumbbell next. Again, this is best to do it on a fitness mat. Lay flat on a mat and have your legs straight. Hold the dumbbells with both hands and crunch up, as you bring your weights up and pulse. If you are feeling tired, just try your best. We've got a longer rest time next. Great work, guys! Take a longer break here if you need to. Alright, now stand upright with your weights to your side. Have one leg staggered and bended behind you. We've got staggered dead lift next. Push your hips back and maintain a neutral back. Engage your core and your glutes as you lower your weights down, then push through your front heel to get back up and repeat. Your butt should be burning right now. And now, on to the other side. Just three more exercises to go, guys. You can do it! Alright, now try to balance on one leg. Have your dumbbells by your side, then curl your dumbbells, keeping your upper arms stationary. Then do a press upwards. Lower the weights back down slowly and repeat. This is challenging your core and your legs to stay balanced while you're working your shoulders and your arms. Five seconds rest here and we're swapping to the other side! We're almost done, just one more exercise after this. Alright, final exercise, we're doing standing crunches. Bring your dumbbell to one side as you bring your leg up, rotating your torso. Make sure you're squeezing your abs. I totally lost the plot here and have messed up my coordination, so follow along the coordinated Chloe instead. Let's wrap up this workout! And that's the workout, guys! I hope you guys are feeling the burn. Be sure to smash that like button, and I'll see you in the next workout. Bye!