Light dumbbells are one of the most convenient pieces of home workout equipment, but you may feel like you quickly outgrow them.
However, there are plenty of ways to use light weights so they still pose a challenge, such as this workout by Pilates instructor Bianca Wise, who recently launched a workout series on ALO Wellness Club.
“This program uses classic Pilates precision with circuit-style training,” Wise tells Fit&Well.
Article continues below“The beginner-friendly workout builds strength, improves coordination and elevates your heart rate in under 15 minutes.”
Below, she’s shared a workout inspired by the programme.
Bianca Wise’s 15-minute dumbbell workout
The workout is a mix of bodyweight moves and light weight exercises, although all moves can be done without weights if required.
You’ll need a mat and a pair of light dumbbells: 3lb (1kg) hand weights are ideal, but you can even use a couple of water bottles or food cans if you don’t have dumbbells at home.
Start with Wise’s quick warm-up, then do two rounds of circuit one, followed by two rounds of circuit two.
Complete each of the moves for 45 seconds before moving straight onto the next move, taking a short rest between rounds as needed. Finish with Wise’s cool-down.
The workout should take around 15 minutes to complete, depending on how long you rest for between circuits.
Warm-up
- Stand with your feet hip-width apart. Take a few deep breaths in.
- Slowly roll down through the spine, letting your head and arms hang heavy toward the floor. Bend your knees as needed.
- Roll back up one vertebra at a time.
- Repeat five times.
- Finish with 10 gentle arm circles in each direction.
Circuit one
Complete each move for 45 seconds, moving straight onto the next move. Complete the entire circuit twice, taking rests between rounds as needed.
1. Modified reverse burpee
Time: 45sec
- Stand with your feet hip-width apart at the top of a mat.
- Push your hips back and bend your knees to sit on the mat, placing your hands on the floor behind you.
- Roll back onto your upper back and shoulders.
- Roll back up to standing and jump straight up.
2. Downward dog to plank
Time: 45sec
- Start in a high plank position, on your hands and toes, with your legs extended, shoulders directly above your wrists, and your body in a straight line from head to heels.
- Push back through your hands and lift your hips, keeping a soft bend in the knees, so your body is in an inverted-V shape.
- Slowly shift forward back to a high plank position, with your shoulders over your wrists.
- Alternate between these two positions.
3. Kneeling push up
Time: 45sec
- Get on your hands and knees, with your hands just wider than shoulder-width apart and your body in a straight line from head to knees.
- Engage your core, then bend your elbows to lower your chest.
- Extend your arms to press back up to the start.
4. Kneeling arm pulse
Time: 45sec
- Kneel, holding light weights (or no weights) by your sides.
- Set your shoulders back and down.
- Move your arms backwards a few inches, then return to the start.
- Continue at pace, pulsing your arms, squeezing your triceps (the muscles on the back of your upper arms).
Circuit two
Complete each move for 45 seconds, moving straight onto the next move. Complete the entire circuit twice, taking rests between rounds as needed.
1. Standing leg kick
Time: 45sec
- Stand holding light weights by your sides (if you struggle with balance, place your hands on a wall instead of holding dumbbells).
- Shift your weight onto your right foot and slowly lift your left leg behind you.
- To make it more challenging, bend your elbows and lift your right arm in front of you and your left arm behind you in a running motion.
- Return to the starting position with control, then repeat on the other side, alternating sides with each rep.
2. Seated abs twist
Time: 45sec
- Sit on the mat with your knees bent and heels on the floor, holding a light dumbbell in both hands in front of your chest.
- Engage your core and lean your torso back to 45°.
- Extend your arms to hold the weight in front of you.
- Rotate your torso slowly from side to side, keeping your hips and knees stable and pointing forward throughout.
3. Kneeling triceps kickback
Time: 45sec
- Kneel on the mat holding dumbbells by your sides.
- Hinge forward from your hips, keeping your back flat, and letting your elbows bend but keeping your upper arms pressed against your torso. This is your starting position.
- Extend your arms to lift the dumbbells behind you.
- Pause and squeeze your triceps.
- Slowly bend your elbows to return to the start.
4. Modified plank hold
Time: 45sec
- Lie on your front propped up on your forearms with your elbows directly underneath your shoulders.
- Engage your core and lift your hips so your body is in a straight line from head to knees. (For more of a challenge, lift your knees as well.)
- Hold this position, making sure your hips don’t rise or sag.
- Focus on your breathing and take breaks as needed.
Cool-down
- Circle your arms a few times, taking deep breaths.
- Lift your right arm, then bend your right elbow to place your right hand at the base of your neck. Gently pull your right elbow to the left with your left hand to stretch your triceps.
- Repeat on the other arm.
- Perform a few shoulder rolls in each direction.