You maybe wondering is 15 minutes long enough to get an efficient workout in. I will show you how to put together a kick butt results getting 15 minute upper body workout. I start training clients bright and early at 4:30 am until 7:00pm, Mon.-Fri. I love every minute of it, but it leaves me with very little time to get my own workouts in. So I take full advantage of my 15 minute workouts and get the most out of them. Here is my 15 minute dumbbells upper body workout.
I like to break each of my workouts up into multi-set workouts. When I am pressed for time I like to use complimentary muscle groups to full muscular failure. Multi-set workouts mean you move from one exercise to the next with minimal or little rest. Full muscle failure is to train until you can not perform the exercise any longer in good form. Choose a weight you are comfortable with for each exercise. Remember to always start off light and you can adjust from there.
Circuit #1 Biceps. Triceps, Shoulders
Exercise #1 Alternating Bicep Curls 10-12 reps
Exercise #2 Standing Military Press 10-15 reps
Exercise #3 Tricep Kick backs 10-12 reps
***3 sets of each exercise, bumping up weight if necessary.****
Take a short breather and move onto your next circuit.
Circuit #2 Chest, Biceps, Back
Exercise #1 Pushups 12-20 reps
Exercise #2 Concentration curls 10-12 reps
Exercise #3 Bent Over dumbbell rows 10-15 reps
There you have it my 15 minute upper body workout. All you need is a set of dumbbells and you are on your way. I recommend bowflex’s select tech adjustable dumbbells. They have a great handle save space and can be used by both men and women.
Good Luck, I hope you get the most out of your 15 minute upper body workout! How to Videos and Pictures are coming soon.