15-minute Strength Training with Dumbbells:

Tone Muscles and Increase Strength

Strength training with dumbbells is a fantastic way to tone muscles and build strength. It’s versatile and can be adjusted to your fitness level.

Equipment

• Dumbbells -multiple weights if possible

Preparation

Ensure you have enough space and wear supportive shoes. Warm up before starting.

Routine- Complete 3 sets of each of the following exercises:

Bicep Curls

Repetitions: 12-15

Illustration: Stand with a dumbbell in each hand, curl the weights towards your shoulders.

Benefits: Strengthens the biceps.

Shoulder Press

Repetitions: 12-15

Illustration: Stand or sit, press the dumbbells overhead.

Benefits: Strengthens shoulders and upper arms.

Dumbbell Rows

Repetitions: 12-15 each side

Illustration: Bend forward at the waist, row one dumbbell at a time towards your hip.

Benefits: Strengthens the back.

Squats with Dumbbells

Repetitions: 12-15

Illustration: Hold a dumbbell in each hand at your sides, perform squats.

Benefits: Strengthens legs and glutes.

Tricep Extensions

Repetitions: 12-15

• Illustration: Hold one dumbbell overhead with both hands, lower it behind your head, then lift back up.
• Benefits: Strengthens triceps.

Downloadable PDF

Strength Training Routine PDF