Welcome to the 15min Dumbbell CrossFit Workout.
For this training session, you will need one pair of dumbbells.
If this is not the first time visiting my blog, you might wonder why I am such a big fan of dumbbell training.
If that is the case, make sure to give the following article a read which goes in-depth on the benefits of dumbbell training and gives you some guidance on what type of dumbbells to use.
What can you expect from this workout:
- The complete duration of this training session is around 30 minutes including a full warm-up and cool-down.
- You will be performing three dumbbell exercises and one bodyweight exercise.
- A guide on how to approach the workout and how you can scale it can be found further below.
Let’s get to the workout.
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm-up:
- Increases blood flow
- Reduces the chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
15min Dumbbell CrossFit Workout
(Click on the link to see a movement demonstration)
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How to approach?
The way the reps are set up makes the workout a little bit tricky. You are starting with a small number of reps and increasing by 3 reps with each new exercise.
The approach for this workout is straightforward, no matter if you are a beginner or an advanced athlete.
Your goal should be to complete each set of reps unbroken.
The biggest difference will be the breaks between the exercises.
The beginner athlete takes longer breaks and the advanced keep them as short as possible.
Make sure to pace yourself from the beginning, 15 minutes can become very long.
How to scale?
Before you scale any of the prescribed movements, try reducing the number of reps first.
In case you need to adjust the movement because of for example an injury, this is what I would suggest to you:
(Click on the links for movement demonstration)
After a long workout like that make sure to have a proper cool-down to avoid injuries and give your body the time to recover:
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If you enjoyed this 15min Dumbbell CrossFit Workout, you should definitely browse through some of the following and bookmark them for later:
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