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15-Minute Unilateral Full Body
Welcome to my 15-minute full body strength workout with dumbbells. This is a unilateral workout with no repeats, which means we have 8 unique moves on each side. We start on the left side and do upper body, core and lower body, then switch and do the same on the right side. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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script src=”https://apis.google.com/js/platform.js”>Before You Begin
Following a warmup, this workout is is made up of 8 intervals all on the left and then 8 intervals all done on the right side. Each exercise is 30 seconds. The purpose of the workout is to strengthen your full body, one side at a time with the added benefit of core muscle recruitment and balance practice. I used 10 lb (4.5 kg) weights.
Workout Video:
Workout Breakdown:
There are 16 exercises in this workout. Perform each move for 30 seconds and then rest for 15 seconds.
Exercises
Left Side
- (L) Row + Reverse Fly
- (L) Windshield Wiper Curl
- (L) Upward Fly + Crossover Fly
- (L) Tricep Kickback + Front Punch
- (L) Windmill
- (L) Oblique Crunch
- (L) Curtsy + Reverse Lunge
- (L) Side Lunge + Knee Drive
Right Side
- (R) Row + Reverse Fly
- (R) Windshield Wiper Curl
- (R) Upward Fly + Crossover Fly
- (R) Tricep Kickback + Front Punch
- (R) Windmill
- (R) Oblique Crunch
- (R) Curtsy + Reverse Lunge
- (R) Side Lunge + Knee Drive
