15 Minute Dumbbell Strength | Joe Wicks Workouts

What is discussed, and when

1. 0:00 – 3:00: Body Coach app, Body Coach TV
2. 15:00 – 16:28: Body Coach app

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…

  about Body Coach app · at 0:01

Who and what is mentioned in this episode?

People

• Joe Wicks — Person · 3 mentions

Companies & orgs

• Body Coach TV — Company · 1 mention · first at 0:13
  You can do this. So come and join me and take on the Body Coach app today. Hello and welcome to the Body Coach TV. My name's Joe and this is a 15minute dumbbell strength workout. Now I'm using one pair of dumbbells for this session.

Products & tech

• Body Coach app — Product · 2 mentions · first at 0:05

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 and welcome to the Body Coach TV. My name's Joe and this is a 15minute dumbbell strength workout. Now I'm using one pair of dumbbells for this session. What I call an all rounder. I've got 10 kg, a pair of tens. So I can press it, I can curl it, I can squat, I can lunge.

0:28 But if you want to have a lighter set for your upper body and a lower a heavier set for your lower body, that's also great. But I'm going to do the whole workout with one pair of dumbbells. Now, there's 15 exercises lined up, 40 seconds of work, so we're going to just do reps for 40 seconds. Then we rest for 20 seconds. I'll demo the next move and then we go on together. So, 15 moves, 15 minutes. Let's get going. The first exercise, one dumbbell in each hand. We're going to do a shoulder press. So, it's going to be dumbbells out to the side. We press the dumbbells up nice and high. Slowly lower them. and repeat that for 40 seconds.

0:58 So, you ready to go? So, 40 seconds of work, 20 seconds recovery in three, two, one. Let's go. So, nice controlled strict shoulder press. So, we'll start feeling well, it starts off feeling light, but by the last few reps, you should feel, you know, it should feel like a struggle, but also with good form, right? We don't want to be arching the back. We want to maintain that tempo and technique. Slowly rep slowly lowering the reps and then slowly pressing those dumbbells up. Good. We've got another 18 seconds on the clock. So, this is all about the shoulders now.

1:32 Nice and wide. Press up. Final 10 seconds. Then we can put the dumbbells down for a little rest. Keep it going. Give me one more rep to finish. So, they're nice controlled reps. Yeah, really good. Okay, so dumbbells down. Next one's going to be a single arm hammer curl. We're going to just without rotation just hammer curl the dumbbells. So that'll be uh effectively 20 seconds on each arm. We're going to do it together. So we just alternate. We go left and right. You ready? So hitting the biceps in three, two, one, let's go.

2:05 So hammer curl. Bringing that dumbbell out to the shoulder. Slowly lower it. Keeping that elbow tucked into the body. Excellent. So each exercise is different. We've got 15 moves. All about strength, all about tempo here as well. We got another 20 seconds on the clock. So, squeeze those biceps as you curl. Rotate. So, no rotation. Just curling up. That's it. Good. Pull it up. Last 10 seconds. Squeeze those dumbbells. Pull them up in five, four, three, two, one, and relax. So, give your arms a little rest. We're just going to put those down for a second. Next one we're going to do is a single dumbbell exercise. We're going to have one dumbbell basically in the right hand.

2:54 And from here, what we're going to do is a thruster. So, you're going to front rack position. We're going to squat down as we come up. You're going to press the dumbbell up into that shoulder press position. Yeah. And then reset. Off we go. So, we got 40 seconds on the right side and then 40 seconds on the left side. Good. And take your time with it. Sit down low. Drive up. Good reps. So deep into the squat. Working those legs. And then push up for the shoulder. 20 seconds to go. [sighs] 15 left. Come on. Big push. Drive up.

3:33 Shoulders getting tired now. [sighs] Push up. Give me three more reps if you can. Three. Good. Two. Last one to finish. and and rest. Okay, so dumbbell down. We got a 20 second window to recover. Same thing. It's going to obviously be another double bubble on the legs, but we're going to do the same thing, but this time dumbbell, left hand, come up, press up. Get that nice straight arm. Are you ready? Here we go. 40 seconds. Front rack position. Squat down, come up, press. Squat down, come up, [sighs] press. Good. Keep it going. So, 15 moves coming up. We're trying to get that nice slow tempo on the way down as well. Control it.

4:24 Push up. [clears throat] I like this move cuz it's sort of like working your core as well. Drive it up. [clears throat and cough] Excuse me. Last five seconds. Big drive up. Give me one more rep. Final one. and relax. Okay, dumbbells down. [clears throat and cough] Next one's going to be basically one dumbbell in each hand. We're going to step back and do some alternating lunges. Okay, so one dumbbell in each hand, heavy dumbbells, stepping back, alternating lunge. Off we go. So, 40 seconds on this. Keeping that back straight, arms hang down by your sides.

5:12 Lowering that back knee. Feel the stretch. Lovely stuff. [sighs] That's it. Come on. Keep it going. [sighs] [gasps] Step back. [sighs] Hang those arms down. Another 10 seconds on the clock. Keep it going. Give me two more. Last one and rest. Excellent. Right, dumbbells down for a second. And we're going to now go into a bent over row. So, we're hing from the hips like this. Keeping that back nice and straight. And we're going to pull the dumbbells up towards our hips. So, rather than come straight up here towards the armpit, pull back towards your hips. And you'll feel the upper back muscles working. Okay, here we go.

6:05 So, we hinge and we row. Good. Hinge from the hips. Row those weights up. Lovely. Slowly lower them. You can reduce the angle as well. You can have a smaller hinge, but you feel it a lot more, I think, when you lean lean a bit further forward. Slowly down. Pull up. 15 seconds on the clock. Upper back muscles working here. Squeeze up. Squeeze up. Give me two more. Last one. And [clears throat and sighs] relax. Okay, dumbbells down for a second. Definitely feel your lower back working as well during that exercise. If you feel tightness there, that's normal.

6:52 Don't worry. The muscles are working. Okay, next exercise. Single arm move. Again, we're going to start with the dumb on our right hand. We're going to squat down, curl, and press. Okay, so it's three moves. So, squat, curl, press, repeat. Okay, so squat down low, bicep curl, press. Three in one. Squat, curl, press. Keep it going. We got 40 seconds on the right side and 40 on the left. Squat curl. Press up. Excellent. Keep it going. Good form. Now get low. Press up. We've got time for one more. Good rep. Sit down low. Stand up. Curl. Press. And reset. Lovely. So, put that dumbbell down. Same thing now. Left side. So, it's a squat, curl, press on the left side. Then we're going to go down on the ground for a pressing exercise. Doing a chest exercise. Yeah. Right. So, here we go. Dumbbell in the left hand. Touch the kettle dumbbell on the floor if you can.

8:04 Okay. So, a squat position. So, touch the floor with it. Come up. Curl. Press. So, three separate moves. Squat, hammer curl, press, repeat. Squat, hammer curl, press. Good. Keep it going. Use those arms and shoulders halfway. Focus on your form as well. Good technique. We don't want to have that like we don't want to be rocking and swinging and arching our back. Keep this nice core strong. Engage those muscles. Okay, final rep. Curl, press, and lower. Okay, we're now going to go to onto the floor. If you have an exercise bench, you can use it for a press, but we're actually going to do a floor press for anyone that doesn't have a bench at home. What we're going to do here is lay back flat back, head and shoulders on the ground, and we're going to have our feet on the floor, knees bent, and we're going to press these dumbbells up. Okay?

9:04 So, into the floor press. So, elbows to the floor and press up. So, we're not super wide, not fully tucked in. Your elbows are sort of 45° angle to the body. Okay? Okay. So, elbows are tucked into the body slightly. 45°. Press straight up. Good. Keep it going. So, this is really good for your triceps and your chest. Elbows wide. Press up. Give me a few more reps. We're going to stay in this position from the ground on the ground for one more exercise before we stand back up. Okay, keep it going. Big press. Okay relax.

9:46 So, next I'm going to do this is quite a challenging one for me with these tennis, but we're going to do what's called a skull crusher where you basically hold the dumbbells. You bend the elbow and you straighten the arms. You're trying to keep the elbows fixed. The elbow just stays in the same position. And so, you're going to really feel this in the back of your triceps. So, it's bend from the elbows and straighten up. Off we go. So, the opposite to a bicep curl, you got tricep extension. So, bend those elbows. Yes. Good move though. You can feel it.

10:20 Bend the elbows. Straighten the arms. [sighs] Oh, this is heavy for me. It's hard. Few more reps. [sighs] Come on. Triceps are working hard. Last one. [sighs] Oh yeah, that's probably like my max weight on that. Really could have got a lot heavy in that. Okay, next exercise. We're going to hold the dumbbells in a front rack position. Both of them this time. And do a nice heavy controlled squat. So front squat and back. Yeah. So front rack position. So we squat down low. Pause. Come up. Same again. Let level your feet up. Squat down low. Pause.

11:16 Drive up. [sighs] 40 seconds on this. Keep going. Squat down low. Drive up. [sighs] Oh, my shoulders hurt in. Shoulders are knackered. [sighs] Last 10 seconds.

11:41 [gasps] Last rep. Shoulders are extremely tired. Okay, that's 11 exercise complete. Rest a second. Shake the arms up. [sighs] So, next I'm going to do one number on each hand. We're going to actually do a bicep curl. This time we go both together and we rotate open. Okay, off we go. So, rotate come up and down. Rotate back to the sides. It's a nice weight for me. This cuz it's just sort of it's pushing me enough, but I can still do it with good form. 20 seconds left. [sighs] Go. And back. Come on. [sighs] 10 seconds. Curl it. [sighs] One more rep.

12:43 And slowly lower. Ow. Okay, dumbbells down. Next one is going to be an RDL. So, working our hamstrings and glutes. We're going to hinge from the hips like this with a dumbbell just below the knees. And then you're going to pull yourself back. So, using the posterior muscles. Yeah. Okay. Here we go. This is number 13 of 15. So, hinge from the hips and we're going to pull straight back up. Good. So, hamstrings and glutes are working here. Pull. [sighs] So, you don't need to go right to the ground with this, but you don't want to hunch the back in. So, just make sure you might just get a bend there. And then pull up. Okay. Load the hamstrings.

13:25 Feel the muscles you're working here. [sighs] Keep it going. 15 seconds to go. Get strong. Let's go. Let's push. [sighs and gasps] Give me two more. Last rep. Hinge and stand up tall. Relax. Okay, next exercise. Down into the plank position. Now, what I want to see here, basically like a bear crawl position, right? So, imagine do a bear crawl. So, you're going to have your feet knees bent like this. And from there, we're going to pull up. We're going to row. You're not in a plank like this. You're kind of staggered like that. Go into that bare core position. And let's go. Pull up.

14:08 Good. Pull up to your hips. So, knees just off the ground. [clears throat and sighs] Forward and down. [sighs] Cool. That's working the core without any rotation in the back. Have a little rest if you need to. Keep it going. 10 seconds. And when you pull that weight up, it's proper. Try and make your body twist. So, you have to have your hip flexors and your core having to engage massively there. Okay, final exercise. But honestly, now a bit of a challenge. We're going to hold the weights nice and wide. Sumo squat position. We're going to hold these weights and we're going to try and come down to the ground with them. So down and up. Good. So full range deep squat. Stand up tall. Both dumbbells are together. [sighs] Squat down low. Stand up tall. Come on.

15:21 Last move now. Strong legs. Build them up. Come on. Build them. 20 seconds. You're in a wide stance. sumo my position. [sighs] Okay, ready for the final rep. One more. Good in. Slowly down. Right to the bottom. Stand up tall. Squeeze at the top and [clears throat] relax. There we go. Great workout. 15 minutes. You know, for me that was a brilliant session. I'm done for the day. One pair of dumbbells. Full body workout really. So, thanks for joining. I hope you enjoyed it. If you do, please hit subscribe, hit the notification bell. I post a new workout every week. And I also got an amazing app if you want to check it out at the bodycoach.com. It's called the Body Coach app. It's amazing. You get a free week trial. There's meal plans, tailored nutrition, loads of great workouts. If you really enjoy my energy and my style of workouts, please check out the app.

16:19 Give it a go. I think you'll love it. And have a great day wherever you are in the world. Well done and I'll see you soon. Take care.

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; 15:00 Body Coach app.

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 16 min; the transcript is about 2,435 words in 22 timestamped sections.

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