10-Minute Dumbbell Workout

Note: Choose a weight that challenges you but allows you to maintain good form.

Warm-up (1 minute):

• Light cardio, such as jogging in place or high knees.

• Dynamic stretches: Arm circles, leg swings, torso twists.

Workout (8 minutes): Perform each exercise for 30 seconds, resting for 10 seconds between exercises.

• Dumbbell squats: Hold dumbbells at your sides, squat down as if sitting in a chair.

• Dumbbell lunges: Hold dumbbells at your sides, lunge forward with one leg, then switch.

• Dumbbell rows: Hinge forward at the hips, holding dumbbells, row them up towards your chest.

• Dumbbell bicep curls: Stand with feet shoulder-width apart, curl dumbbells towards your shoulders.

• Dumbbell shoulder press: Hold dumbbells at shoulder level, press them overhead.

• Dumbbell tricep extensions: Hold dumbbells overhead with arms extended, lower them behind your head.

• Dumbbell chest press: Lie on your back, hold dumbbells, press them up towards the ceiling.

Cool-down (1 minute):

• Hold a static plank for 30 seconds.

• Static stretches: Hold a hamstring stretch, quad stretch, and calf stretch for 30 seconds each.

Remember: Focus on proper form to prevent injuries. Listen to your body and adjust the weight or number of repetitions as needed.

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