[caption id="attachment_59748" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn DB10[/caption]
No, you don’t need to carve an entire hour out of your day to carve out strong muscles. You can squeeze in a solid strength session in a mere 10 minutes — as long as you have a plan. So we’re teaming up with DB10’s Prince Brathwaite for the ultimate 10-minute full-body burn, brought to you by an effective dumbbell workout.
Leaving no muscle unmoved, you’ll use a heavy set of dumbbells to blast through five DB10 exercises, each one targeting a different body part. Put them together and you have the perfect formula for toning up from your head to your feet.
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5 Exercises for a 10-Minute Dumbbell Workout
Perform each move below, taken from Brathwaite’s DB10 workouts, for the designated number of reps. Try to complete as many rounds as possible (aka an AMRAP workout) in 10 minutes. Remember to move swiftly through each exercise (limit rest time) to raise your heart rate and crush even more calories as you lift your way through this dumbbell workout. "The benefit of these five exercises is that they encompass both the anterior and posterior chains of the body, making for a very balanced workout," Brathwaite says. "Keeping continuity will be key to effectiveness." Now, pick up those dumbbells and prepare to feel totally toned all over.
1. Arnold Shoulder Press
How to: Start standing with feet hip-width apart. Hold a dumbbell in each hand, right in front of your face with your palms facing you (a). Keeping your chest up, spine neutral and shoulders rolled down and back, open up your arms so the weights come out to your sides. Elbows remain bent 90 degrees (b). Press the dumbbells overhead, biceps close to your ears. Make sure to engage your core to avoid hyper extending (or arching) your back, Brathwaite says (c). Return the weights back down to shoulder height, palms facing outward and elbows bent 90 degrees (d). Close your arms together again in front of your face (e). Repeat for five reps.
2. Reverse Lunge
How to: Start standing, holding a dumbbell in each hand, down by your sides (a). Keeping your chest up and shoulders rolled down and back, step back with your right foot so your knee hovers just above the floor. Your knees should both be bent 90 degrees (b). Step back up to stand (c). Repeat the reverse lunge on your left leg and continue alternating for complete six reps per side.
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3. Bent-Over Row
How to: Holding a dumbbell in each hand, start standing with feet hip-width apart, with a slight bend in your knees. Hinge forward at the hips about 45 degrees, maintaining a flat back (a). With your palms facing you, row the dumbbells up to your chest. Elbows bend straight back behind you, as they stay close to your sides. You should feel the movement between your shoulder blades (b). Straighten your arms to return the dumbbells down in front of you, keeping your spine neutral through the entire exercise (c). Repeat for five reps.
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4. Weighted Glute Bridge
How to: Lie on your back, knees bent and feet planted flat on the floor. Hold a dumbbell in each hand and place them on your hips (a). Keeping your head and feet on the ground, lift your hips up toward the ceiling, squeezing your glutes (b). Lower back to the ground and repeat for six reps.
5. Jackknife Crunch
How to: Lie on your back, legs extended. Grab one heavy dumbbell and hold it horizontally with both hands. Extend your arms straight over your head (a). Simultaneously lift your shoulders and legs off the ground, bringing the dumbbell up toward your toes and creating a V position (b). Keeping your legs and arms straight, lower back to the starting position (c). Repeat for four reps.
For more quick, effective 10-minute workouts, sign up for the Daily Burn DB10 program. You can try it free for 30 days!
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