The 15-minute Dumbbell Workout for Busy Guys

We’ve designed this workout by alternating lower-body and upper-body movements, or pushing and pulling exercises, so there’s no need for rest. That way you can make the most of your time.

  • Perform these six exercises as a circuit workout. Do the assigned reps of each exercise, then move to the next exercise. Once you’ve finished every exercise, that’s one round of the circuit.
  • Do two rounds of the circuit total, resting only between each round.
  • If you have more time, you can do more rounds of the circuit.

Do this workout first thing in the morning and you’ll start to feel a sense of accomplishment before your chaotic day ensues.

1. Dumbbell Romanian Deadlift

Why it works: RDLs are great for building the proper activation patterns in your hamstrings and glutes while also strengthening your back. Since you likely spend much of your day sitting in the car and at a desk, RDLs help activate these areas at the start of the workout.

How to do it: Start with a light set of dumbbells. Form is especially key to getting full benefit from the RDL. Don’t think of the exercise as bending forward but rather as sitting back with your torso moving forward instead of staying upright.

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