15 Minute Dumbbell STRENGTH | Joe Wicks Workouts

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1. 0:00 – 3:00: Body Coach app, Body Coach TV

Notable quotes from "15 Minute Dumbbell STRENGTH | Joe Wicks Workouts"

• Transformation comes down to home workouts and home cooking. That is why the Body Coach app has been so successful for so many people. I know you can do this. So, come and join me and take on the Body Coach app today.

  about Body Coach app · at 0:01

Who and what is mentioned in this episode?

People

• Joe Wicks — Person · 5 mentions

Companies & orgs

• Body Coach app — Company · 1 mention · first at 0:05
• Body Coach TV — Company · 1 mention · first at 0:12
  Hello there and welcome to the Body Coach TV. My name is Joe and this is a 15minute dumbbell strength workout. All you need for this session is 15 minutes and one pair of dumbbells. I've got 15.

Full transcript with timestamps

0:00 The secret to your fat loss transformation comes down to home workouts and home cooking. That is why the Body Coach app has been so successful for so many people. I know you can do this. So, come and join me and take on the Body Coach app today. Hello there and welcome to the Body Coach TV. My name is Joe and this is a 15minute dumbbell strength workout. All you need for this session is 15 minutes and one pair of dumbbells. I've got 15 different exercises lined up. We're going to work for 40 seconds on the move followed by 20 second rest. It's 40 on 20 off for the whole way. Um I'm using a pair of 10 kgs. It's a nice all rounder for me. I can press it, I can curl it, I can lunge it, I can squat it. But if you do want to have a lighter set for your upper body and maybe a heavier set for your lower body, that's also great. But you can do the workout with one pair of dumbbells if that's all you've got. What

0:44 we're going to do is we're going to start off doing a snatch single arm exercise. So dumbbell in the right hand. It's on the floor. We're going to grab it from the from the ground and we're going to snatch it up to the ceiling as quick as we can. Back down. So bend those legs. Snatch up. 40 seconds on the right side. We'll have a 20 second rest and then we'll do 20 uh 40 second on the left side. Okay, that's our first move. Are you ready? Here's here's the timer. Three, two, one, let's go. So, snatch it up. Straight arm nice and high above the head. 40 seconds on the right side. Then we switch to the left arm. Good. So, nice little workout, full body workout today. Short and sweet. 15 minutes and we're going to feel amazing. End of this. Keep it going. So, snatch up. You got 20 on the clock. Nice big stretch.

1:31 Reach the arm up high above the head. Okay, keep it going. Bend those legs and snatch up. Okay, 10 on the clock. Give me a couple more. Okay, we got 5 seconds on the clock. Last rep and relax. Brilliant. So, same thing now. Left side. So, from the side, I'll just show you. So imagine it's on a piece of string from the floor up to the sky and you want to snatch it up and get it as quick as you can. So snatch down. Yeah. Okay. Here we go. So only 20 seconds of recover. Straight back in. Let's go. Up we go. So snatching that dumbbell high above the head. Give me 40 seconds of reps. Try and match the number of reps if you can. Not that I'm counting, but should be the same on each side if you can.

2:24 Down and up. Good. Keep it going. Next move coming up. We're going to have both dumbbells in a front squat position. 15 seconds left. Up. Down. Snatch. Good. Come on. Rip it up. Rip it to the ceiling. Up to the sky. Last one. and relax. Awesome. Right, good start. Next up, one dumbbell in each hand. So, one dumbbell in each hand. And we're going to put them in a front rack position like this. Get your feet nice and aligned. We squat down nice and low. And we stand up tall. You ready? So, squat down. Let's go. Nice controlled front squats. Drive through the heels of the feet. Back nice and straight. Get as low as you can.

3:19 Lovely. So, working these quads now. All right, we're doing good. 15 seconds on the clock. Keep going. Last one and rest. Oh, it's not heavy, but that's hard. Next up, we got renegade rows. What that means is we're going to have our hands on the dumbbells in this position here. High plank. We row towards the hip and down. Okay. No rotation in the spine. Nice straight back. Let's go. Squeeze. Pull it towards the hips and down. Engage your core muscles and look, do it slow as well. Slow, control on the way up and down. If you want to make it easier, take your legs wider. To make it harder and more on the core, put your legs close together.

4:30 Good. Row up. It's great for your core strength this one. Final 10 seconds. Good. So, rowing back. Upper back muscles working here. Squeeze it up. Last one and rest. Really feeling the core and your lower back. It's all working hard there. So, next up is going to be number five. Dumbbell shoulder press. You can do this standing or kneeling if you like. Might do it kneeling while I'm down there. You want to stand up? Go for it. I'm just going to be in this position here. Elbows wide. Press up. Let's go. 40 seconds on this one.

5:13 So driving those dumbbells up high. Elbows come wide. Shoulders feel tired already after those rows. Good. Press up. Oh, it's getting hard. This is heavy now for me. Come on, Joe. Last few reps. Push. Elbows. Come wide. Press those dumbbells up. Okay, give me two more reps to finish. Last one and rest. That's five complete, 10 to go. So, that's worked our shoulders. Next up, number six, it's going to be some bent over row. So, we're going to go and work our upper back. So, one dumbbell in each hand. We hinge from the hips like this. And then we're going to pull these dumbbells up towards our hips. Okay. So, again, upper back muscles working. Let's go.

6:11 Pull slowly down. Squeeze them up. Brilliant. So, strength train is all about control, tempo, nice straight back here in this one. So, don't arch the back like this. Really keep it nice and neutral. Straight as if you can. Lift. Squeeze up. If your lower back's kicking in and it's a bit tight, relax. Stand up. Hinge again. And let's pull. Good. Keep pulling. Come on. Pull them up. Pull them up. Last five seconds on the clock. Squeeze and stand up straight and rest. Right. Weights down for a second. I always feel my lower back muscles working. You can't avoid that. I won't go super heavy with them. I prefer to do a single arm row while I'm using a bench. Okay. Number seven. We got single. Oh, this isn't nice. One dumbbell right hand. We squat down.

7:08 Drive up. Yeah. Here we go. Squat down low. Thrust the dumbbell up. Squat down low. So, we got 40 seconds on the right side, 40 on the left. So, it's a front squat. And just come up. Drive the arm up into the shoulder press. Overhead press. Get this left hand free. Just going to find your core working here. 20 seconds left. Control the squat. Power up. Control the squat. Okay. Your shoulders are burning now. Last 10 seconds. Final rep. Squat down. Drive up and relax. Good work. Right, relax. Same thing left side. Have a quick drink.

7:56 Just that deep front squat overhead press with the dumbbell. Here we go. So, dumbbell in the left hand. Up we go. So, front rack position. Okay, let's go. Squat down low. Drive the dumbbell up. 40 seconds on the left. Keep it going. Next up, we're going to do some bicep curls. Get the arms working a little bit. Good. Deep inner deeper squats you can do. Yeah. Get right down. down. Drive up. Last 10 seconds. Come on. We're getting strong, right? We're working hard now. These last couple of the ones that count really.

8:46 Last one. Dumbbells down. Next up, we got some bicep curls. So, we're actually going to rotate. So, not a hammer curl like that. We're going to actually rotate to come up. Rotate on the way down. So, one dumb on each hand. This is number nine. Nine and 15. So from here, shoulders back. Let's go. Curl. Alternating the arms. Yeah. Left to right. 40 seconds on this one. And we're going to hit the legs in a big way. Going to really hit the quads now. Quads and glutes. So 30 seconds to go. Rotate. Control that weight on the way down. You don't need to drop too fast. Slowly. 20 seconds to go. hitting those biceps.

9:34 Number 10, we're going to do a static lunge. It's like a Bulgarian sort of split squat, but just one on each side. So, 40 seconds is a burner. It's going to be a burner. Last few seconds. Three, two, one, and relax. What I mean by that is a single leg. So, left leg forwards, right leg back. And from here, we're holding one dumb on each hand. We drop down, we come up. Okay, it's been 40 seconds just pumping that first leg and then we'll switch sides. Left leg forwards. Yeah, right leg back. Okay, this is going to hurt. Let's go.

10:15 Get to that front foot nice and flat on the ground. Pushing through the heel. Yeah, the leg front leg's doing the work here. Yeah, the back one is doing something, but it's that left one. We're trying to get that press through the heel of the front foot. Heel with the front foot. 15 seconds to go. Come on. Hang those arms down nice and straight by your side. Use those legs. Come on. Use the leg for strength. Now the last one. Very, very tough exercise, but you know, really feel that. It's very effective. Got to stretch me quads. So, same thing this time. Right legs forward. Left legs back.

11:04 You ready? Right leg forwards. Left legs back. And we drop. Drop down. Come up. Good. 40 seconds on the right leg now. Keep it going. This is number 11. Four more to go after this. So, look, it's a slow movement. I'm slowing it down on the way down. Controlling it. Press through that heel. There's no wobbling. Oh, legs are tired now. It's a great session though. 15 minutes is enough, you know, especially if you're lifting weights that are going to challenge you that are making it feel tough in the last couple of reps. 10 seconds.

11:44 Come on, drive up. Big push. Three, two, and one. Ouch. Had to put them down for a sec. Ow. Okay, next exercise. hitting the shoulders. Dumbbell lateral raises. So, this is going to be hard for me. 10's are quite heavy for me. Probably need seven and a half really, but I'll give them a go. Okay, so from here, lift. Let's go. So, lateral raise, slight bend in the elbow, and drive them up. Yeah, I can't do 40 seconds of these. It's too heavy for me. Do as many as I can, though. I'll have a little rest. Squeeze up. Okay, I've got a rest there. Kick down if you can. 20 seconds on the clock. Do a few more reps to finish. I usually do 7.5 kilos. This is a bit much for me on the lateral raises. Last 10 seconds.

12:41 Come on. A couple more reps. Squeeze up. Last rep. Okay, dumbbells down. Next up, we don't need dumbbells this time. We're going to do some push-ups. So, body weight only, strong slow controlled push-ups. So, don't go super wide. Get the hands a bit more narrow if you can. We go down to chest to floor. Press up. Here we go. 40 seconds. So, slowly down. Push up. Slowly down. Push up. Come on. Control it. Excellent. Keep that core muscles engaged. Working this whole like plank through the whole thing. Back's not arching. Bum's not up in the air. Chest and triceps here. And your core is working really hard. 15 seconds.

13:38 Give me a few more push-ups. Come on. Give me a couple more. Last push-up to finish. Slow. Big push up and rest. Ah, press ups are hard when you slam down. They really are. But if you did them from the knees, it's also good. Work up to full push-ups one day. That was hard for me. Okay, last two moves. We're going to be doing a burpee with the with the dumbbells essentially. What I mean by that is dumbbells on the ground like this. You're going to kick back into the pattern, jump up, deadlift, and down. So, kick out, jump forwards, deadlift, and down. Kick out, jump forwards, deadlift, and down. Kick out, jump forwards, deadlift down. You can also step out. Step, step, step, step, deadlift. So, when you do the deadlift, think about using your hamstrings and glutes to drive up. Last 10 seconds.

14:44 Okay, give me one more rep. Final one. Out. Up. Squeeze. Rest. That's hard. Okay, the final move. We're going to go for a single, sorry, double thruster. So, one dumbbell in each hand. Big finisher for the legs and shoulders. Okay, one in each hand. Squat down and come up and press above the head. Let's go. Squat down. Press up. Good. This is the last move now. Okay, final 40 seconds. Squat down low. Drive up. Down, up, down, up. Good. Work those quads. Come on. Push up. Down. Up. Final 20 seconds. 15 on the clock. Final move. Drive those knees out. Don't those knee buckles in.

15:42 Keep those knees wide. Okay, this is it. Last rep in three, two one. That has cooked cooked my quads. Absolutely pumped. Great workout though. 15 minutes job complete. Hope you enjoyed that one. If you did, please hit subscribe, hit the little notification bell, and every Sunday I post a new workout. you'll get notified of the new workout that's just gone live. Hope you enjoyed the video. Thanks for tuning in. And if you want more support and guidance, visit the bodycoach.com. I've got an amazing app with workouts, yoga, hit, strength, bar, pilateses, and tailored meal plans every month to really see you get results. It's amazing. Check it out.

16:30 Free trial. Good luck. Have a great day, and I'll see you soon.

Questions about this episode

What is discussed in "15 Minute Dumbbell STRENGTH | Joe Wicks Workouts"?

In order: 0:00 Body Coach app, Body Coach TV.

What is mentioned in this The Body Coach TV by Joe Wicks episode?

3 people, works and ideas are mentioned, including Joe Wicks, Body Coach app, Body Coach TV. Each one on this page links to its own page with every episode that mentions it.

How long is "15 Minute Dumbbell STRENGTH | Joe Wicks Workouts"?

The episode runs 17 min; the transcript is about 2,388 words in 20 timestamped sections.

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