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It Only takes Two Dumbbells, Three Moves and 15 Minutes For a Massive Full-Body Burn

Forget what you’ve heard, you don’t need 60 minutes, six times per week to see results in the gym. In fact, short, sharp workouts that you can actually perform consistently, which slot in around the rest of your life, may actually be the missing piece of the puzzle for you to start seeing progress.

This full-body blast requires only two dumbbells but promises to work your quads, shoulders, back and hamstrings in just 15 minutes – while also jacking up your heart rate and firing up your metabolism. The catch? You’ll have to work for it, and work hard.

After a thorough warm-up, grab your 'bells and set a countdown timer for 15 minutes. Your aim is to perform as many high-quality rounds of this triple-headed circuit before the buzzer sounds. The reps are low, so you’ll blitz through each round in no time, but once you pick up your dumbbells, try to keep them up until all 18 reps are complete. Rest 30-60 seconds between each round, or as necessary to keep your form on point, but record your finishing score and aim to beat it next time. Once you can add three-to-four rounds to your original score, it’s time for bigger 'bells.


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Phil Haynes - Hearst Owned

1. Thrusters x 3

Clean your pair of dumbbells up to your shoulders. Take a deep breath and squat down, keeping your back straight and dumbbells secure, until your thighs are beyond parallel to the ground (A). Stand back up explosively and, in one motion, press both of the dumbbells overhead to full lockout (B). Lower the bells back onto your shoulders and drop immediately into the next rep.

dumbbell front squat
Hearst - Hearst Owned

2. Front Squat x 6

Once you’ve completed your presses perform your squats by dropping the 'bells back down onto the 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.

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Phil Haynes

3. Dumbbell Deadlift x 9

Next, drop your dumbbells to the floor just outside of your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, ‘pushing the ground away’ with your feet(B). Your arms should be hanging straight throughout this movement, think of them as hooks.

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