15-Minute Sculpted Body Home Workout with Dumbbells

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Hi Everyone!

Get out your dumbbells for today’s workout! We are going to work on sculpting strong and beautifully shaped muscles. I used 20-lb dumbbells in today’s workout, but you can choose an amount of weight that is challenging for you.

If you are doing this routine with body weight only, try to increase the number of reps. My recommendations for reps are below, but you can always adjust the workout to meet your own training needs.

There are a lot of great reasons to incorporate weight training into your workout routine. Weight training helps improve your metabolism & burn fat by increasing your lean muscle mass, it decreases your chances of developing osteoporosis as you age, and it improves your strength. Muscles give your body shape and help sculpt your physique.

These are the workouts I have posted thus far this week:

Sculpt & Tighten: Full Body, No Equipment Home Workout + 15 Minute Cardio Fat Burn Challenge

Arms + Full Body Home Workout Combo: 20-Minutes

HIIT: 15 Minute Cardio Fut Up: Full Length Home Workout

How are you feeling today? Don’t forget to listen to your body during your training. One of the most useful things you can do during a workout is focus on the muscles you are using & how your body is responding. It is very common to think of the mind and body as separate things, but our systems work best when they are in sync with each other.

I am headed off to work! I hope you all enjoy today’s workout & find it challenging. I’m 32-Weeks pregnant today, so check back for my Fit Pregnancy Update.


PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

With Weights: 10 Reps Per Exercise
Body Weight: 15-20 Reps Per Exercise

1. Squat Tap
2. Weighted Crunch Tap
3. 1 Leg Squat (right)
4. 1 Leg Squat (left)
5. Weighted Temple Tap
6. Curtsy Lunge Twist
7. Romanian Deadlift
8. Bent Over Row
9. Chest Press
10. Extend and Curl

Repeat 1-4X
Optional: Pair with 30-Minutes of Cardio


One thought on “15-Minute Sculpted Body Home Workout with Dumbbells

  1. Christina


    Love your workouts, I’m currently doing Them 4-6 times a weekend. I’m Also doing hiit on my crosstrainer

    What exercises with dumbbells are the most effective for a thigt flat tummy?


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