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Our 15-Minute 'Dumbbell Hell' Challenge Builds Full-Body Muscle

·2-min read
Photo credit: mihailomilovanovic - Getty Images
Photo credit: mihailomilovanovic - Getty Images

Four moves, two dumbbells, one goal: build a stronger body from head to toe. Building muscle in your back, legs and shoulders, this simple-but-sinister dumbbell circuit will challenge your grit and determination. Each round may feel easy at first, but don’t be lulled into comfort. The reps climb and the lactic acid builds, so even the strongest will struggle to hold on.

This 15-minute metabolic blast utilises the ‘ladder’ format, so set a countdown timer and begin working through all four movements, adding an additional rep to each, every round. In the first round, you’ll complete one rep of each, then cycle back around and do two of each, then three and so on until you hit the 15-minute mark. Your aim is to finish as far up the ladder as you can, with high-quality reps.


Renegade row x 1,2,3,4 etc…

Drop into a strong plank with both hands on your dumbbells (A). Shifting your weight onto your left hand, row the right dumbbell towards your hip (B). Pause briefly, then lower the weight under control. Repeat on your left side.

Devil’s press x 1,2,3, etc…

From your press-up position jump your legs in and perform a burpee (A). As you begin to stand back up, use the momentum to swing the weights between your legs, then directly overhead (B). Lower under control, back to the ground and repeat.

Front Squat x 1,2,3,4 etc…

Once you’ve completed your devil’s presses perform your squats by dropping the bells back down onto front of your shoulders (A). From here, drop into a front squat, until your thighs pass parallel to the ground (B), before driving back up. By this point, your grip and upper back may be tiring but don’t relax. Keeping your core tight throughout is crucial

Push Press x 1,2,3,4 etc…

After your final squat keep your dumbbells on your shoulders, palms facing in. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower under control to your shoulders and repeat.

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