If you are committed to working your abs and arms, but want to save time and energy and skip traditional floor exercises like burpees and sit-ups, we got you covered with this 15-minute standing dumbbell workout. Fashioned by fitness master Maddie Lymburner (MadFit on YouTube) especially for You, the only thing that is necessary to charge your tower is a set of dumbells. It is also a nice choice for those who find it easier and more convenient to remain on their feet during a workout session. If you want to have it all – work your core, deal with your arms and shoulders, and burn a generous amount of calories – then this workout is for you.
How Standing Workouts Can Transform Your Fitness Journey
There is no comparison between standing exercises and traditional floor exercises in terms of effectiveness. Standing workouts are more beneficial because they enable multitasking of muscles and thus more muscle engagement, such as your legs, arms and abs. In addition, there is the possibility of a greater range of arm, leg, and trunk motion. Standing exercises allow for the involvement of core muscles and at the same time the recruitment of stabilizer muscles more actively.
If you are a person who is uncomfortable with the idea of floor exercises due to various reasons related to intimidation or you are one who believes in the importance of incorporating various routines, then standing workouts will be your best companions. One can get a total body workout and diversify their active routine by following an option that is suitable for their fitness level.
The 15-Minute Dumbbell Workout: Sculpting Abs and Arms in No Time
In this workout, you will be doing very intense core exercises combined with powerful upper body exercises. The thing is that each exercise will indeed last for 45 seconds and will then be followed by a 15-second rest, before going on to the next exercise. Just like a set of earbuds, you will love the play and repeat feature. It is a challenging core/ abs exercise at the same time, a strength training exercise, you are going to carry them out simultaneously. Imagine doing the two at once.
1. Marching Dumbbell Curls
First is marching dumbbell curls, an active, engaging exercise for the biceps. As you step on the spot, you perform the curls upwards to your shoulders, making your arm strong and your abs contracted. This can also be a good exercise for developing well-coordinated movements, balance, and strength in the upper part of the body.
2. Overhead Press and Standing Bicycle Crunches
Taking the second position, you will multitask with an overhead press and standing bicycle crunches to get the work done on the deltoids, triceps, and abs. The shoulders are trained with the first move, and the second is the core being worked, which the exercise helps to distinguish and promote. This exercise will hit multiple muscle groups in one movement, giving you an extra groove in your body.
3. Alternating Dumbbell Raises and Knee Tucks
You are going to be raising the dumbbells one by one and doing knee tucks in this phase of the training. With one hand lifting dumbbell, another knee is raised to the chest, centering the core of your body. Besides boosting the strength of the shoulders, it also serves as the perfect trigger for the activation of your core, which results in stronger abs.
4. Bicep Curls to Lateral Raises
These two exercises focus on your arm muscles and the upper part of the body. The bicep curls are solely the thing for arms, whereas the lateral raises cover the shoulders and the upper back. Performing both moves one after the other leads to the desired effect, as the resistance is uninterrupted, thus the arms and shoulders are constantly in action during the workout.
Why This Workout Is Great for All Fitness Levels
One of the most incredible things about this 15-minute standing workout is the fact that not only is it suitable for beginners but it can also be changed according to the skill level of the exercisers. If you’re a newcomer to the exercise, you can work with lighter weights and focus on making your form perfect. Once you get stronger, you can go for heavier dumbbells for the next round of exercises to keep challenging yourself. You can also increase the number of circuits to raise the intensity of the workout thereby extending it to the half-hour for a much bigger challenge.
How to Get the Best of Your Dumbbell Workout
The main part of your success in this kind of exercise is the kind of weight that you pick to work with. Maddie Lymburner, a fitness expert, recommends using a 10-pound dumbbell in this workout, but you can choose the weight depending on your fitness level. If you are not sure, it is always better to start with a lighter weight and then you can increase it gradually as your strength improves.
Besides, altering the weight, you can include other circles or even mix it with other strength or cardio workouts to fit in a complete fitness plan.
An Efficient Way to Quickly Engage Your Abs and Arms
Only with 15 minutes, you can tone your arms and abs while also improving your cardio. This dumbbell workout done in standing position is an excellent choice for those who do not want to lie on the ground but still want to get a full-body workout. The rapid nature of this workout enables you to adjust it to fit your personal fitness level and desired goals. So, take your dumbbells and follow MadFit’s workout and achieve your body goal starting today!
Is it time to chisel your abs and guns in 15 minutes?
Do you need a simple yet very effective exercise for your core and arms quickly? This workout is an excellent choice. It is quick, impact-bearing, and requires few materials, perfect for people with too little time on their hands and who need it to complement the rest of their exercise regimen.
