A Week of Gains: My Total Body Workout Routine with 15 lb Dumbbells
Health + Wellness
Establishing a consistent workout routine is one of the most important steps toward achieving overall fitness. Whether you’re a seasoned fitness enthusiast or just starting, having a structured plan can make all the difference. Today, I’ll be sharing my weekly workout routine and showcasing a full-body workout that can be done with just a pair of 15 lb dumbbells. This approach balances strength, endurance, and flexibility, helping you become fitter and stronger.
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The Importance of a Weekly Workout Routine
A well-planned workout routine ensures you target different muscle groups, allowing for balanced muscle development and preventing overuse injuries. By committing to a regular schedule, you also develop discipline and consistency, which are key to long-term fitness success. Additionally, having a routine helps to track your progress, adjust intensity levels, and set new goals.
This workout would be great to build core strength to help you when you stand up on the board.
My Weekly Workout Routine Breakdown
Monday – Chest and Triceps
Warm-Up: 5-10 minutes of light cardio (e.g., jogging in place, jump rope)
Exercises:
Dumbbell Bench Press, 3 sets of 12 reps
Dumbbell Flyes, 3 sets of 12 reps
Tricep Dips, 3 sets of 10 reps
Overhead Tricep Extension, 3 sets of 12 reps
Cool Down: Stretching, focusing on chest and triceps
Tuesday – Back and Biceps
Warm-Up: 5-10 minutes of light cardio
Exercises:
Dumbbell Rows, 3 sets of 12 reps
Reverse Flyes, 3 sets of 12 reps
Bicep Curls, 3 sets of 12 reps
Hammer Curls, 3 sets of 12 reps
Cool Down: Stretching focusing on back and biceps
Wednesday – Rest Day
Rest days are crucial for muscle recovery and growth. They help prevent injuries and allow your body to repair and strengthen itself.
Thursday – Shoulders and Abs
Warm-Up: 5-10 minutes of light cardio
Exercises:
Shoulder Press, 3 sets of 12 reps
Lateral Raises, 3 sets of 12 reps
Front Raises, 3 sets of 12 reps
Dumbbell Crunches, 3 sets of 15 reps
Cool Down: Stretching focusing on shoulders and core
Friday – Legs and Glutes
Warm-Up: 5-10 minutes of light cardio
Exercises:
Goblet Squats, 3 sets of 12 reps
Lunges, 3 sets of 12 reps per leg
Deadlifts, 3 sets of 12 reps
Glute Bridges, 3 sets of 15 reps
Cool Down: Stretching, focusing on legs and glutes
Saturday – Total Body Workout with 15 lb Dumbbells
A total body workout day ensures every muscle group gets attention, promoting overall strength and endurance.
Warm-Up: 5-10 minutes of dynamic stretches
Exercises:
Dumbbell Squat Press, 3 sets of 12 reps
Renegade Rows, 3 sets of 12 reps
Alternating Dumbbell Lunges, 3 sets of 12 reps per leg
Dumbbell Deadlifts, 3 sets of 12 reps
Burpees, 3 sets of 10 reps
Cool Down: Full-body stretching, I really love this mobility work, here.
Sunday – Active Recovery
Engage in light activities like walking, yoga, or swimming to keep your body moving and aid in recovery.
Total Body Workout with 15 lb Dumbbells Review
Warm-Up
Begin with 5-10 minutes of light cardio to get your blood flowing. This could be jogging in place, jump rope, or dynamic stretches like high knees and butt kicks.
Dumbbell Squat Press
How to Do It: Hold a dumbbell in each hand at shoulder height. Perform a squat and as you stand up, press the dumbbells overhead.
Benefits: This exercise works your shoulders, glutes, and legs simultaneously.
Renegade Rows
How to Do It: Get into a plank position with a dumbbell in each hand. Row one dumbbell up towards your hip while stabilizing your body with the other arm. Alternate sides, you can see a stabilizing row, here in this at home total body workout.
Benefits: Targets your back, shoulders, and core.
Alternating Dumbbell Lunges
How to Do It: Hold a dumbbell in each hand and step forward into a lunge, then push back to the starting position. Alternate legs.
Benefits: Strengthens legs and glutes while improving balance.
Dumbbell Deadlifts
How to Do It: Stand with feet hip-width apart, holding a dumbbell in each hand. Hinge at the hips and lower the dumbbells towards the floor, keeping your back flat. Return to standing.
Benefits: Works your hamstrings, glutes, and lower back.
Burpees
How to Do It: With or without dumbbells, perform a squat, place your hands on the floor, jump your feet back into a plank, perform a push-up, jump your feet back to your hands, and explode up into a jump.
Benefits: A full-body movement that increases cardiovascular fitness and strength.
Personal Experience and Results
Since adopting this routine, I’ve noticed significant improvements in my strength and overall fitness. Initially, the biggest challenge was maintaining consistency, but setting small, achievable goals kept me motivated. Over time, I’ve experienced increased muscle definition, better endurance, and improved mental clarity.
The combination of targeted muscle group days and a total body workout ensures that every part of my body gets attention, leading to balanced strength and flexibility. I’ve also found that the rest days are essential for recovery, helping me come back stronger and more energized for each workout.
Also, when I’m traveling, I like to do this workout below, save this or pin it! It helps keep me on track and to keep building muscle during peri-menopause. I know this workout works, because I’ve done it many times and trust me, it’s effective! I hope you enjoy!
Maintaining a consistent workout routine is key to achieving your fitness goals. By following a structured plan that includes targeted muscle group days and a comprehensive total body workout, you can build strength, improve endurance, and enhance overall fitness.
If you're ready to take your fitness to the next level, download my free macro guide. It will help you lose weight and accurately track your food intake, complementing your exercise routine perfectly.
Remember, the first step is often the hardest. But once you commit, the rewards are immense. Share your workout routines or ask any questions in the comments below. Let's grow stronger together!
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Here’s a great total body workout that you can do from home. As a personal trainer for over 20 years, the most important piece when it comes to your health is making sure you are CONSISTENT. If you aren’t consistent, then you will never see results.
I love seeing you all tag me on Instagram! It’s so fun when you complete a workout and show me your progress. Allow me to cheer you on! Tag me if you try this workout @__angiebloom__
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