15-Min Full Body Dumbbell Workout at Home | Strength Training & Core Workout
Get stronger in just 15 minutes with this full-body dumbbell workout at home! This strength training routine will help you tone your arms, legs, glutes, shoulders, and core — all with a pair of dumbbells and a small space. It’s quick, effective, and perfect for anyone looking for a 15-minute home workout that actually delivers results.
✅ Safe for postpartum moms: This workout is designed to help build strength, tone muscles, and gently strengthen the core after pregnancy. Move at your own pace and focus on form for a safe and effective session.
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Workout Breakdown / Chapters: 00:00 – Intro 00:30 – Dumbbell Squat Press 01:15 – Bent Over Row 02:00 – Lunge + Bicep Curl (Right) 02:45 – Lunge + Bicep Curl (Left) 03:30 – Dumbbell Deadlift 04:15 – Overhead Press 05:00 – Side Lunge + Lateral Raise (Right) 05:45 – Side Lunge + Lateral Raise (Left) 06:30 – Dumbbell Front Squat 07:15 – Tricep Kickback 08:00 – Sumo Squat + Upright Row 08:45 – Dumbbell Side Bend (Right) 09:30 – Dumbbell Side Bend (Left) 10:15 – Arnold Press 11:00 – Dumbbell Swing 11:45 – Final Burnout / Cooldown
Muscles Targeted: Core & Abs: transverse abdominis, rectus abdominis, obliques, deep core stabilizers Lower Body: glutes, hamstrings, quadriceps, calves Upper Body: shoulders, biceps, triceps, chest, upper back Postural Muscles: spinal erectors, stabilizers for pelvic floor & deep core
Each workout is designed to help you: ✨ Lose weight ✨ Build strength ✨ Tone your body ✨ Improve overall health and energy 🕒 Quick Workouts for Busy Days 🔥 Effective Routines That Deliver Results 🏡 Workouts Designed for Home and Small Spaces
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⚠️ Important Disclaimer: Always consult with a healthcare or fitness professional before beginning any new exercise program, especially if you have pre-existing health conditions, injuries, or concerns. Ensure you perform each exercise with proper form to avoid injury. Listen to your body, and stop immediately if you experience pain, dizziness, or discomfort. Stay hydrated, and modify movements as needed to suit your fitness level. This workout is for educational purposes only and should be performed at your own risk. Get ready for a quick and effective workout with this follow along workout focusing on your core! This routine includes some of the best core exercises to help you strengthen your abs and improve your core stability. This at home workout requires no equipment, making it perfect for any fitness level!
