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.

So far this week we have done:

Monday: 15-Minute Flab-U-Less Arm Workout with Cardio Fat Burn

Tuesday: 15 Minute Cardio HIIT All Over Fat Burn Workout & Thigh Sculpt

Wednesday: That’s today’s workout!

I hope you are feeling great. Remember, you can adjust the schedule to fit your needs. Is anyone already thinking of goals to focus on in the New Year? Let me know in the comments below! You can also find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Have fun with today’s workout!

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


4 thoughts on “15-Minute Sculpted Body Home Workout with Dumbbells

  1. Terri Eshleman

    What a great workout – looking forward to using it tonight paired with my run. I am training for my first full marathon in April so I am using your workouts for cross training along with my run schedule. LOVE your workouts. I have done many fitness trainers workout dvds but I have seen more results with your workouts. THANK YOU!

  2. Kim Alexander

    Dear Melissa, I am doing the 12 wk bikini workout. How do I progress to be able to perform the hip lift for 3 part abs? Thank you. Also, is this the exact routine you used for bikini prep? You look great and your personality is so cute. Thank you for making the videos available for everyone!!

  3. Hi Melissa.. i took a break yesterday. I get back on it today and did this workout with 5kg Dumbbells, followed with your 15min Cardio HIIT All Over Fat Burn Workout & Thigh Sculpt. Was that a great burner. I was totally drenched in my own sweat. Heart rate was off the roof! Thank you.
    P/S: Did 9min dynamic stretch as finisher.

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