Are you feeling the burn yet? Are you ready to move but don't have time for a whole hour-long workout session? We've got just the thing for you! This 15-minute dumbbell ladder workout will give your legs, shoulders & chest an intense, effective burn in less time than it'll take you to make dinner.
First, don't be fooled by the seemingly small amount of time—this workout is no joke. We're talking severe intensity that'll have your muscles quaking in their boots! So get ready to lift those dumbbells and turn up the heat with this 15-minute ladder workout. You won't believe how much you can pack in such a short time.
You'll be sweating buckets and feeling the burn in no time! Remember to keep your form on point and not sacrifice form for speed.
So let's skip the hype and dive into this fast-paced, fun workout that'll leave your muscles begging for mercy!
Related Article: Exhaustive Full Body Dumbbell Workout You Can Do At Home
Why Do You Need to Build Stronger Legs, Shoulders & Chest?
Forget about the superficial 'look good' factor for a second—if you want to feel good (both mentally and physically) when competing or just living life day-to-day, then having a well-developed base of these core muscles is what will ensure that happens.
Building more muscular legs, shoulders, and chest is more than just a way to look buff at the beach—it's also an essential way to increase physical performance and even help prevent injury by working on these parts and taking supplements like Post Workout Powders.
Strong core muscles in your legs, shoulders, and chest allow you to become more agile and powerful as you almost literally push beyond your limits.
Our arms, shoulders, and chest help you support weight and move heavy objects. Having a pair of legs like tree trunks, shoulders like boulders and a chest like a cinder block wall is all that comes with it.
But the truth is that developing those areas of your body has some awesome benefits. Solid legs help you power through exercises with more stability, which means higher intensity and more results from your workout.
Having more muscular shoulders helps you lift more weight with less risk of injuries. And finally, having stronger chest muscles gives you the strength needed for upper body pushing movements and creating that coveted "V taper" physique.
So if you're serious about improving your strength and fitness levels, remember to add some extra reps and focus on these significant body parts!
Related Article: How to Strengthen Your Shoulders and Get the Muscles You Want
Two Moves Dumbbell Ladder Workout
This efficient 'ladder' workout routine is designed to give you the most bang for your buck in terms of time. It involves alternating between a full-body dynamic dumbbell movement and a bodyweight exercise, steadily increasing the number of reps with each round.
This high-intensity, full-body workout promises significant returns in a short period. It involves performing a series of rounds wherein one alternate between a dumbbell exercise and a bodyweight move.
Starting with fewer reps, you gradually increase the number of reps each round until you reach a peak at the end. This format provides just enough rest between sets to challenge your body while also allowing it to maintain its performance throughout the entire 15-minute session.
By doing this workout regularly, you'll get an intense cardiovascular and muscular workout—building muscle mass and improving your overall fitness level. For added functioning, add Omega 3 Fish Oil and Whey Isolate Supplements to your routine and see the multiplier effect of the exercise.
You can expect to target your quads, chest, and shoulders alike for an all-over pump that will leave you feeling energized and looking shredded.
After taking the necessary time to warm up thoroughly, set a timer for 15 minutes and start your way through multiple rounds of alternating exercises. During each round, increase the number of reps for each movement by two.
Rest only when needed to maintain proper form throughout the workout, but keep up with the intensity. This type of interval training is designed to be challenging and rewarding.
By utilizing this innovative programming style, you can get more done in less time and see more significant results than if you were to perform single sets alone.
Related Article: 10 Dumbbell Exercises for Stronger Legs Without Going to the Gym
1. Thrusters x 2, 4, 6, 8, 10… etc.
Thrusters are the ultimate trump card when it comes to fitness. They offer a full-body workout that lets you target practically every major muscle group, simultaneously improving coordination, balance, and muscular endurance.
It's an incredibly effective way to develop strength in your quads, glutes, and shoulders–plus, if you add those glorious core muscles into the mix, these movements become even more challenging–and rewarding.
Here’s how to do it:
- Begin by cleaning the adjustable dumbbells and bringing them up to your shoulders.
- Keeping good form, lower your body into a squat position until your thighs are at an angle well beyond parallel to the ground.
- Then, drive your feet into the ground and explosively stand up again - in one fluid motion, press both of the dumbbells overhead until you reach complete lockout.
- To repeat this exercise, reverse the movement and take each step quickly.
2. Push-Ups on Dumbbells x 2, 4, 6, 8, 10…
Doing push ups on dumbbells has its fair share of benefits. This exercise routine can help with stamina and endurance if you want to get in shape.
Whether it involves a lightweight or something that's more challenging, the increased resistance provided by the dumbbell will undoubtedly make your chest burn and your triceps tremble—helping you get stronger rapidly.
Plus, push ups on dumbbells are low maintenance; you only need a pair of weights, some good old-fashioned elbow grease, and an understanding that it will be challenging.
Here’s how to do it:
- After completing your final thruster, place your dumbbells down and assume a long-arm plank position.
- Keep your core engaged and maintain a firm grip on the weights, then slowly lower your chest to the ground by bending your elbows.
- Keep them close to your body, and apply explosive force as you push back up.
- These reps are an effective way to take a breather while allowing you to move your body weight.
Related Article: 8 Awesome Benefits of Doing Push-Ups Every Day
Conclusion
The 15-minute and two moves dumbbell ladder is an exercise that works on the legs, shoulders, and chest helping the body’s physical performance, core muscles, stability, strength, and protection from injuries.
The workout consists of dumbbells and increased movement in each round. The short 15-minute exercise gives you rest, easy sessions, and a cardiovascular and muscular workout.
The first move is thrusters that target our entire body and build muscle coordination, balance, and endurance. The second move is push-ups on dumbbells which give muscle endurance, strength, fitness, shape, and burn biceps. Their modified versions and excellent benefits in 15 minutes will have you get on with the exercises fast & fit!
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Article Sources
- Daley, Amanda, and Amy Welch. ‘The Effects of 15 Min and 30 Min of Exercise on Affective Responses Both during and after Exercise’. Journal of Sports Sciences, vol. 22, no. 7, July 2004, pp. 621–28. PubMed, https://doi.org/10.1080/02640410310001655778 .
- Watt, B. J., and W. L. Spinks. ‘Dynamics of Exercise-Induced effect.’ Australian Journal of Science and Medicine in Sport, vol. 29, no. 3, Sept. 1997, pp. 69–74
