10 MINUTE DUMBBELL ROUTINE

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Build a Stronger Core and Upper Body in Just 10 Minutes with Dumbbells

Looking for a quick, effective workout that hits both your upper body and core? You don’t need a gym full of equipment—just a pair of dumbbells and 10 minutes.

Fitness expert Synthia Diane has a short but powerful dumbbell routine that’s perfect for beginners and seasoned lifters alike. The best part? It’s done AMRAP-style (as many rounds as possible), so you can go at your own pace and push yourself based on your fitness level.

What You’ll Need:

Grab a pair of light to moderately heavy dumbbells—think 5 to 10 pounds. You might even switch between weights depending on the movement.

The 10-Minute Dumbbell Circuit:

Set a timer for 10 minutes and repeat the following exercises in a loop, doing 5 reps of each:

  • Alternating Squats

  • Sumo Squats

  • Triceps Extensions

  • Front Raises

Complete as many rounds as possible (AMRAP) within the time limit. If you’re newer to strength training, take it slow. If you’re more experienced, crank up the pace and challenge yourself.

My Experience Trying It Out:

Coming back to exercise after some time off, I expected to struggle—but surprisingly, I held up pretty well. After two rounds, I picked up the pace and managed nine full rounds in ten minutes. I definitely felt it by the end, but never out of control.

That’s the beauty of AMRAP workouts: you control the intensity. Need a break? Take it. Ready to go harder? Push the pace. Either way, you’re still getting results.

Tips to Get the Most Out of It:

  • Advanced? Add More Reps: If 5 reps feels too easy, bump it up to 8–10 reps per move like I did. You’ll feel the burn without sacrificing the flow.

  • Use Upper Body Moves as Active Recovery: The squats will get your heart rate up. Use the triceps extensions and front raises to catch your breath while keeping the muscles working.

  • Track Your Progress: One of the biggest perks of AMRAP workouts is how easy it is to measure improvement. Next time, aim to complete more rounds—or use heavier weights.

A Great Cardio + Strength Combo

While this won’t replace your run (my heart rate averaged around 140–145 bpm vs. 155+ when running), it’s still a solid cardio-boosting strength session. And the 10 minutes flew by!

Why AMRAP Workouts Work:

  • Boost muscular endurance

  • Improve cardiovascular fitness

  • Adaptable for any level

  • Easy to scale up or down

  • Great way to measure progress

If you’re short on time but still want to move your body, this 10-minute dumbbell routine is a perfect fit. Whether you’re easing back into fitness or looking for a new challenge, it’s a quick win for your core, arms, and heart.


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