As a runner, I’m guilty of neglecting my arms when it comes to my workouts.I spend time at the gym strengthening my legs and core, but I often avoid lifting. best adjustable dumbbells Above head for shoulder press.
That said, whether you’re running a 5K or running a marathon, a strong upper body is important for runners because it allows them to run more efficiently. So I started looking for a dumbbell workout for his arm to try on my lunch break.
i turned to Caroline Garvan’s 15 Minute Arm and Shoulder Workout (opens in new tab), has over 5.2 million views on YouTube. All he needs for training is a set of dumbbells (I grabbed a 3kg pair and his 5kg pair) and an exercise mat for him.
The main attraction was that the workout did not repeat the exercises and was all done in 15 minutes. Read why we recommend this arm and shoulder workout by Caroline Garvan..
First, remember that what works for me and my body may not work for you. If you’ve just started exercising, or have an injury and are about to start exercising again, it’s a good idea to have your form checked by a personal trainer. trainer.
Looking for more workout inspiration? Read what happened when this writer tried 15 minute dumbbell core workout.and these 5 Pushup Variations to Try on Your Next Chest Day.
What is a 15 minute dumbbell workout?
Caroline Garvan’s workout follows a pattern of working for 45 seconds and resting for 15 seconds. She has her 15 exercises that work shoulders, biceps and triceps. She doesn’t repeat any of the exercises and goes from standing to lying down during the workout.
Grivan performs exercises in real time so you can follow along while you work out. She also offers form tips, recommending keeping her knees soft during standing exercises and keeping her core tight throughout the workout.
Try this 15 minute dumbbell arm workout. This is why we recommend it.
Looking for a workout for your next arm day? This is why I rate this one.
1. Work all arm muscles
If you really don’t know what to do on arm day, this workout works all the different muscles in your arms. It also works muscles and triceps.
Girvan used two 8kg dumbbells for this workout, and I was working with lighter weights to get my form right, but I still felt the burn. When choosing a set of dumbbells, you should choose a weight that feels heavy enough to challenge the last few repetitions without compromising your form.
2. Beginner-friendly
Another thing I love about this workout is how versatile it is. For complete beginners, Girvan shows you how to move before her 45-second countdown begins, then demonstrates the exercise from two different angles. There is also a form her pointer that pops up on the screen. For example, leading from his hands on his front raise or working his entire core.
If you’re not a beginner, there’s no reason you can’t add dumbbell weights for this exercise. Nor can he do each exercise for 1 minute, skipping the 15 second rest entirely.
3. It’s a slow burner
While I didn’t sweat excessively (plus I didn’t need to shower before my next meeting), this workout definitely built up over time and by the end of the workout I will definitely be doing this again in the future and will challenge myself to use heavier weights as I become more confident in my form.
