10 minute FEISTY & FUN Full Body Workout with Dumbbells

Introduction

This tutorial guides you through a fun and effective 10-minute full-body workout using dumbbells, inspired by Kaleigh Cohen's workout video. Perfect for busy schedules, this quick routine targets all major muscle groups while keeping your heart rate up. Let’s dive into the steps to get started!

Step 1: Gather Your Equipment

Before you begin, make sure you have the following:

• Dumbbells: Select weights that suit your fitness level (5kg, 7.5kg, 10kg, or 17.5kg recommended).
• Exercise Mat: For comfort during floor exercises.
• Water Bottle: Stay hydrated during your workout.

Step 2: Warm-Up

Perform a proper warm-up to prepare your body and minimize the risk of injury. You can check out a quick 5-minute warm-up video here.

Step 3: Understand the Workout Structure

The workout consists of 9 exercises, each performed for 60 seconds followed by 10 seconds of rest. You will complete one round of each exercise.

Step 4: Perform the Exercises

Here’s the list of exercises you’ll be performing:

1. Tricep Overhead Extension

   • Stand or sit, holding a dumbbell with both hands above your head.
   • Lower the dumbbell behind your head, keeping your elbows close.
   • Raise the dumbbell back to the starting position.

2. Curl and Press

   • Stand with dumbbells in each hand at your sides.
   • Curl the weights to your shoulders, then press overhead.
   • Lower back to starting position.

3. Sumo Squat

   • Stand with feet wider than shoulder-width, toes pointed out.
   • Lower into a squat, keeping your chest up and knees behind your toes.
   • Push through your heels to return to standing.

4. Push Ups

   • Start in a plank position, hands slightly wider than shoulders.
   • Lower your body until your chest nearly touches the floor.
   • Push back up to starting position.

5. Dead Bug

   • Lie on your back with arms extended up and knees bent at 90 degrees.
   • Lower one arm and the opposite leg towards the floor, then return to starting position.
   • Alternate sides.

6. Sumo Glute Bridge

   • Lie on your back with feet wide and toes pointed out.
   • Press through your heels to lift your hips towards the ceiling.
   • Squeeze your glutes at the top, then lower back down.

7. Goblet Squat

   • Hold a dumbbell close to your chest with both hands.
   • Perform a squat, keeping the weight close to your body.
   • Stand back up.

8. Renegade Rows

   • Start in a plank position with a dumbbell in each hand.
   • Row one dumbbell towards your hip while stabilizing your body.
   • Alternate arms.

9. Bicycle Crunch

   • Lie on your back with hands behind your head and legs lifted.
   • Bring your right elbow to your left knee while straightening your right leg.
   • Alternate sides in a pedaling motion.

Step 5: Cool Down

After completing the workout, take a few minutes to cool down. Stretch your major muscle groups and focus on your breathing to help your body recover.

Conclusion

This 10-minute full-body workout is designed to provide an efficient and fun exercise option when time is limited. Remember to stay hydrated, and consider repeating the workout or integrating it into your weekly routine for best results. Happy exercising!