{"id":59744,"date":"2017-06-27T10:15:48","date_gmt":"2017-06-27T14:15:48","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=59744"},"modified":"2017-07-13T17:02:54","modified_gmt":"2017-07-13T21:02:54","slug":"10-minute-dumbbell-workout-db10","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/10-minute-dumbbell-workout-db10\/","title":{"rendered":"Your 10-Minute Total-Body Dumbbell Workout"},"content":{"rendered":"<figure id=\"attachment_59748\" aria-describedby=\"caption-attachment-59748\" style=\"width: 620px\" class=\"wp-caption alignnone\"><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-59748 size-full\" title=\"Your 10-Minute Total-Body Dumbbell Workout\" src=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2017\/06\/10025447\/DB-10-Dumbbell-Workout-Pin-1.jpg\" alt=\"Your 10-Minute Total-Body Dumbbell Workout\" width=\"620\" height=\"930\" srcset=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2017\/06\/10025447\/DB-10-Dumbbell-Workout-Pin-1.jpg 620w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2017\/06\/10025447\/DB-10-Dumbbell-Workout-Pin-1-200x300.jpg 200w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><figcaption id=\"caption-attachment-59748\" class=\"wp-caption-text\">Photo: Ryan Kelly \/ <a href=\"https:\/\/bit.ly\/2rWstZz\" target=\"_blank\" rel=\"noopener noreferrer\">Daily Burn DB10<\/a><\/figcaption><\/figure>\n<p>No, you don\u2019t need to carve an entire hour out of your day to carve out strong muscles. You can squeeze in a solid <a href=\"https:\/\/dailyburn.com\/life\/fitness\/weightlifting-exercises-beginners-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength session<\/a> in a mere 10 minutes \u2014 as long as you have a plan. So we\u2019re teaming up with <a href=\"https:\/\/bit.ly\/2rWstZz\" target=\"_blank\" rel=\"noopener noreferrer\">DB10<\/a>\u2019s Prince Brathwaite for the\u00a0ultimate 10-minute full-body burn, brought to you by\u00a0an effective dumbbell workout.<\/p>\n<p>Leaving no muscle unmoved, you\u2019ll use a heavy set of <a href=\"https:\/\/dailyburn.com\/life\/db\/dumbbell-workout-compound-exercises\/\" target=\"_blank\" rel=\"noopener noreferrer\">dumbbells<\/a> to blast through five <a href=\"https:\/\/bit.ly\/2rWstZz\" target=\"_blank\" rel=\"noopener noreferrer\">DB10<\/a> exercises, each one targeting a different body part. Put them together and you have the perfect formula for toning up from your head to your feet.<\/p>\n<p><strong>TRY IT NOW: <\/strong><a href=\"https:\/\/bit.ly\/2rWstZz\" target=\"_blank\" rel=\"noopener noreferrer\">Daily Burn\u2019s DB10 Program<\/a><\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/pz-s53z8C5A\" width=\"620\" height=\"349\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>5 Exercises\u00a0for\u00a0a 10-Minute Dumbbell Workout<\/h2>\n<p>Perform each move below, taken from Brathwaite\u2019s <a href=\"https:\/\/bit.ly\/2rWstZz\" target=\"_blank\" rel=\"noopener noreferrer\">DB10 workouts<\/a>, for the designated number of reps. Try to complete\u00a0as many rounds as possible (aka an AMRAP workout) in 10 minutes. Remember to move swiftly through each exercise (limit rest time) to <a href=\"https:\/\/dailyburn.com\/life\/fitness\/heart-rate-training-zones-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\">raise your heart rate<\/a> and crush even more calories as you lift your way through this dumbbell workout. &#8220;The\u00a0benefit of these five exercises is that they encompass both the anterior and posterior chains of the body, making for a very balanced workout,&#8221; Brathwaite says. &#8220;Keeping continuity will be key to effectiveness.&#8221; Now, pick up those dumbbells\u00a0and prepare to feel totally toned all over.<\/p>\n<h3>1. Arnold Shoulder Press<\/h3>\n<p><strong>Targets: <\/strong>Shoulders<\/p>\n<p><strong>How to: <\/strong>Start standing with feet hip-width apart. Hold a dumbbell in each hand, right in front of your face with your palms facing you <strong>(a)<\/strong>. Keeping your chest up, spine neutral and shoulders rolled down and back, open up your arms so the weights come out to your sides. Elbows remain bent 90 degrees\u00a0<strong>(b)<\/strong>. Press the dumbbells overhead, biceps close to your ears. Make sure to engage your core to avoid hyper extending (or arching) your back, Brathwaite says\u00a0<strong>(c)<\/strong>. Return the weights back down to shoulder height, palms facing outward and elbows bent 90 degrees <strong>(d)<\/strong>. Close your arms together again in front of your face <strong>(e)<\/strong>. Repeat for five reps.<\/p>\n<h3>2. Reverse Lunge<\/h3>\n<p><strong>Targets: <\/strong>Legs<\/p>\n<p><strong>How to: <\/strong>Start standing, holding a dumbbell in each hand, down by your sides <strong>(a)<\/strong>. Keeping your chest up and shoulders rolled down and back, step back with your right foot so your knee hovers just above the floor. Your knees should both be bent 90 degrees <strong>(b)<\/strong>. Step back up to stand <strong>(c)<\/strong>. Repeat the reverse lunge on your left leg and continue alternating for complete six reps per side.<\/p>\n<p><strong>SIGN ME UP: <\/strong><a href=\"https:\/\/bit.ly\/2rWstZz\" target=\"_blank\" rel=\"noopener noreferrer\">Daily Burn\u2019s DB10 Program<\/a><\/p>\n<h3>3. Bent-Over Row<\/h3>\n<p><strong>Targets: <\/strong>Back<\/p>\n<p><strong>How to: <\/strong>Holding a dumbbell in each hand, start standing with feet hip-width apart, with a slight bend in your knees. Hinge forward at the hips about 45 degrees, maintaining a flat back <strong>(a)<\/strong>. With your palms facing you, row the dumbbells up to your chest. Elbows bend straight back behind you, as they stay close to your sides. You should feel the movement between your shoulder blades <strong>(b)<\/strong>. Straighten your arms to return the dumbbells down in front of you, keeping your spine neutral through the entire exercise\u00a0<strong>(c)<\/strong>. Repeat for five reps.<\/p>\n<p><strong>GET ACCESS: <\/strong><a href=\"https:\/\/bit.ly\/2rWstZz\" target=\"_blank\" rel=\"noopener noreferrer\">Daily Burn\u2019s DB10 Program<\/a><\/p>\n<h3>4. Weighted Glute Bridge<\/h3>\n<p><strong>Targets: <\/strong>Butt<\/p>\n<p><strong>How to: <\/strong>Lie on your back, knees bent and feet planted flat on the floor. Hold a dumbbell in each hand and place them on your hips <strong>(a)<\/strong>. Keeping your head and feet on the ground, lift your hips up toward the ceiling, squeezing your glutes <strong>(b)<\/strong>. Lower back to the ground and repeat for six reps.<\/p>\n<h3>5. Jackknife Crunch<\/h3>\n<p><strong>Targets: <\/strong>Abs<\/p>\n<p><strong>How to: <\/strong>Lie on your back, legs extended. Grab one heavy dumbbell and hold it horizontally with both hands. Extend your arms straight over your head <strong>(a)<\/strong>. Simultaneously lift your shoulders and legs off the ground, bringing the dumbbell up toward your toes and creating a V position <strong>(b)<\/strong>. Keeping your legs and arms straight, lower back to the starting position<strong> (c)<\/strong>. Repeat for four reps.<\/p>\n<p><em><strong>For more quick, effective 10-minute workouts, sign up for the<\/strong><\/em><strong><em>\u00a0<\/em><\/strong><a href=\"https:\/\/bit.ly\/2rWstZz\" target=\"_blank\" rel=\"noopener noreferrer\"><strong><em>Daily Burn DB10 program<\/em><\/strong><\/a><em><strong>. You can try it free for 30 days!<\/strong><\/em><\/p>\n<p><em>Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Strengthen your shoulders, legs and everything in between with this dumbbell workout from Daily Burn\u2019s DB10. All it takes is 10 minutes to tone all over. <\/p>\n","protected":false},"author":51,"featured_media":59764,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[298,299,301],"tags":[430,313,289,105,281,341,343,154,99,100],"class_list":["post-59744","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-db","category-programs","category-workouts","tag-daily-burn","tag-daily-burn-365","tag-exercise","tag-free-weights","tag-strength-training","tag-tax1living-well","tag-tax2exercise","tag-weight-training","tag-weightlifting","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/59744","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=59744"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/59744\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/59764"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=59744"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=59744"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=59744"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}