5 Minute Dumbbell Workout

Do you find it difficult to find time to exercise regularly? Well, even if that is the case, it’s important to make an effort to remain fit because your health is your biggest asset. The following is a five-minute dumbbell workout that you can do easily at home on a daily basis to maintain good health.

Since this workout is very fast-paced and involves completing five exercises in five minutes, you’ll want to use the same set of dumbbells for each of the exercises. You can use the criteria below to select the right dumbbell weights for this routine:

• For Muscle Size & Strength: Choose dumbbells that you can complete between 4-8 reps of the exercise with.

• For Muscle Endurance & Tone: Choose dumbbells that you can complete between 12-16 reps of the exercise with.

• For A Combination Of The Above: Choose dumbbells that you can complete between 8-12reps of the exercise with. You’ll also want to have a flat bench ready to use for the first two exercises of this workout. Once you have your dumbbells and flat bench ready, you can complete the workout by following the instructions for each of the exercises below.

Exercise 1 – Dumbbell Chest Press

As the name suggests, the dumbbell chest press is a strength exercise that mainly targets the chest. It also works the shoulders and triceps. To safely do a dumbbell chest press, proceed as follow:

1. Place the dumbbells on the ground in front of a flat bench and sit on the bench with the dumbbells at your feet. Then lift the dumbbells onto your knees and lie back on the bench. As you lie back, bring your knees up, lift the dumbbells up above your chest, straighten your arms and then drop your feet back onto the ground.

2. Bend your arms and lower the dumbbells down until they’re just above your chest

3. Straighten your arms and use your chest muscles to push the dumbbells back up to the starting position.

4. Repeat steps 2-3 for 50 seconds, then slowly place the dumbbells on the ground and sit up.

5. Take a 10 second rest and then move onto the next exercise.

Click Here For A Video Demonstration Of The Dumbbell Chest Press

Exercise 2 – Dumbbell Bent Over Row

The dumbbell bent-over row mainly works your middle back, shoulders, biceps, and lats. Here is how to do the dumbbell bent-over row:

1. Place one of your dumbbells on the ground on the left side of the bench, put your right knee towards the back end of the bench, bend your torso forward until your back is parallel with the ceiling and place your right hand on the front of the bench for support. Keep your back and left leg straight, then reach and lift the dumbbell off the ground with your left hand.

2. Bend your left elbow and pull the dumbbell up to the side of your chest by using your left hand and back muscles. Make sure you keep your torso stationary and squeeze with your back and shoulders as you lift the dumbbell.

3. Lower the dumbbell straight down until it’s slightly above the ground.

4. Repeat steps 2-3 for 20 seconds, then slowly place the dumbbell on the ground.

5. Move the dumbbell to the right side of the bench, put your left knee towards the back end of the bench, bend your torso forward until your back is parallel with the ceiling and place your left hand on the front of the bench for support. Keep your back and right leg straight, then reach and lift the dumbbell off the ground with your right hand.

6. Bend your right elbow and pull the dumbbell up to the side of your chest by using your right hand and back muscles. Make sure you keep your torso stationary and squeeze with your back and shoulders as you lift the dumbbell.

7. Lower the dumbbell straight down until it’s slightly above the ground.

8. Repeat steps 6-7 for 20 seconds, then slowly place the dumbbell on the ground.

9. Take a 10 second rest and then move onto the next exercise.

Click Here For A Video Demonstration Of The Dumbbell Bent Over Row

Exercise 3 – Dumbbell Side Lateral Raise

Aside from giving the shoulders a good workout, the dumbbell side lateral raise also strengthens and tones your delts and traps. To perform the dumbbell side lateral raise, follow the instructions below:

1. Stand in an upright position while holding the two dumbbells at your side with your arms fully extended.

2. With your shoulder blades pinched, slowly extend your arms out sideways and lift the dumbbells all the way up to neck height.

3. Slowly lower the dumbbells back down to your side.

4. Repeat steps 2-3 for 50 seconds, then slowly place the dumbbells on the ground.

5. Take a 10 second rest and then move onto the next exercise.

Click Here For A Video Demonstration Of The DumbbellSide Lateral Raise

Exercise 4 – Dumbbell Stepping Lunge

The dumbbell stepping lunge is ideal for people who want to improve their balance and strengthen their legs at the same time. It mostly targets the quadriceps but also works the calves, hamstrings, and glutes. To perform this exercise, follow these steps:

1. Hold the two dumbbells in your hands by your side and stand upright, keeping your torso straight and feet shoulder-width apart.

2. Take a big step forward with your right leg, then bend both of your legs and lower your torso until your right leg is bent at a 90-degree angle and your left knee is just above the ground.

3. Straighten both of your legs and step back with your right leg so that both of your feet are together.

4. Take a big step forward with your left leg, then bend both of your legs and lower your torso until your left leg is bent at a 90-degree angle and your right knee is just above the ground.

5. Straighten both of your legs and step back with your left leg so that both of your feet are together.

6. Repeat steps 2-5 for 50 seconds, then slowly place the dumbbells on the ground.

7. Take a 10 second rest and then move onto the next exercise.

Click Here For A Video Demonstration Of The Dumbbell Stepping Lunge

Exercise 5 – Dumbbell Renegade Row

The dumbbell renegade row is a full upper body exercise that works the middle back as well as the abdominals, upper back, biceps, triceps, lats, and chest muscles. It also tightens and tones the muscles around your core. This exercise can be performed by following the simple steps below:

1. Place the two dumbbells on the ground about shoulder-width apart and then take up a push up position with your feet wide apart and your hands firmly holding the dumbbells. Keep your body straight and extended.

2. Lift the left dumbbell off the ground and up to your chest by flexing your left elbow. Squeeze your left shoulder and maintain balance by pushing your right dumbbell into the ground while doing this move.

3. Lower the left dumbbell back down to the ground.

4. Lift the right dumbbell off the ground and up to your chest by flexing your right elbow. Squeeze your right shoulder and maintain balance by pushing your left dumbbell into the ground while doing this move.

5. Lower the right dumbbell back down to the ground.

6. Repeat steps 2-5 for 60 seconds to complete the workout.

Click Here For A Video Demonstration Of The Dumbbell Renegade Row

Summary

If you always make the excuse that you don’t have time to exercise, this five minute dumbbell workout is the perfect solution. Even if you lead a super busy lifestyle, you can always find five minutes of free time during the day to complete this workout and build up your strength levels.