Quick Workout

Moderate Duration 23 minutes

Target Areas: Shoulders, Legs

Equipment: Dumbbell

Added By Olivia Kugler-umana

Exercises

Set 1: 1 round

❤️ Vigorous (Zone 3)

Side Cross Kicks

1 min 5 secs

Prisoner Squats

1 min 5 secs

Weights: Light

Right Dumbbell Woodchops

1 min 5 secs

Weights: Light

Dumbbell Lateral Shoulder Raises

1 min 5 secs

Weights: Moderate

Overhead Press

1 min 5 secs

Weights: Moderate

Dumbbell Chest Press

1 min 5 secs

Alternating Side Planks

45 seconds

30 seconds

45 seconds

1 min 5 secs

30 seconds

30 seconds

❤️ Moderate (Zone 2)

Side Bends

45 seconds

Set 2: 1 round

❤️ Vigorous (Zone 3)

Side Cross Kicks

1 min 5 secs

Prisoner Squats

1 min 5 secs

Weights: Light

Right Dumbbell Woodchops

1 min 5 secs

Weights: Light

Dumbbell Lateral Shoulder Raises

1 min 5 secs

Weights: Moderate

Overhead Press

1 min 5 secs

Weights: Moderate

Dumbbell Chest Press

1 min 5 secs

Alternating Side Planks

45 seconds

30 seconds

45 seconds

1 min 5 secs

30 seconds

30 seconds

❤️ Moderate (Zone 2)

Side Bends

45 seconds

Related Workouts

Daily Workout

12 mins 3 secs,

Full body

9 mins 20 secs, Moderate

Mon

20 mins 30 secs, Moderate

Daily Workout

11 minutes, Moderate

Longer Workout

37 mins 15 secs, Moderate

Workout

29 mins 10 secs,

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Workouts with the same Equipment

30 Min FULL BODY Dumbbell Cardio HIIT Workout at Home (No Repeat)

37 mins 57 secs, Moderate

30 Min FULL BODY CARDIO HIIT Workout with Dumbbell at Home (No Repeat)

35 mins 38 secs, Moderate

1 HOUR FULL BODY DUMBBELL WORKOUT at Home [Strength & Conditioning]

48 mins 31 secs, Moderate

20 Minute Intense Full Body Workout with Dumbbells - No Repeat, At Home

23 mins 1 sec, Intense

TOTAL BODY HIIT // HOME DUMBBELL WORKOUT

39 mins 23 secs, Moderate

Walking Cardio & Strength Workout // Low Impact & to the Beat!

33 mins 51 secs, Beginner

Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

Log Workout

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells