15 Minute for Full Exercise Body With Dumbbell.

If you got a set of dumbbells at home you can get in and out fast with this routine. You can use the same pair of dumbbells for every exercise.

• This is the direction for your exercise

   -  Perform the exercise as curcuit . Do one set of each without rest in between. Afterward, rest one minute, then repeat for three total curcuit.

1) CLEAN AND PRESS

- Place the dumbbells on the floor in front of you and bend down to grab them while keeping your back flat and chest up. Explosively extend your hip, shrug and clean the weight up to your shoulder level. Press the overhead. Do 6-8 reps.

2) SQUAT

- Hold a dumbbell in each hand and stand. squat as low as possible without rounding your lower back. perform 12-15 reps.

3) ROMANIAN DEADLIFT

- Hold the dumbbell in front of your thighs with your feet hip-width apart. Push your hip back and bend forward until you feel you cant keep the arch in your lower back(its ok to let your knees bend a little). Extend your hip to come back up. Perform 12-15 reps.

4) TWO-HAND DUMBBELL ROW

- Bend forward at the hips as you did in the romanian deadlift and the row both weights to your sides. keep your eyes focuses on the floor in front of you. Do 4-6 reps.

5) PUSH UP

- Place a set of dumbbells parallel to each other on the floor at shoulder width. get into pushup position holding the weights. perform pushup with your hand in a natural grip. do as many reps