If you have a set of dumbbells at home or even better at the gym; then you can get in and out fast with this nice 15 minute routine. The nice thing about this routine, is that you can use the same set of dumbbells for every exercise.
1. Clean and Press
Place the set of dumbbells on the ground in front of you and bend down to grab them while keeping your back flat and chest up. Now explosively extend your hips, shrug, and bring the weights up to about shoulder level and press them overhead. Do about 6–8 reps.
Hold a dumbbell in each hand and stand up. Now squat as low as possible without rounding your lower back. Perform about 12–15 reps.
3. Romanian Deadlift
Now hold the dumbbells in front of your thighs with your feet hip width apart. Push your hips back and bend forward until you feel you can’t keep the arch in your lower back. Now extend your hips to come back up. Perform 12–15 reps.
Place the set of dumbbells parallel to each other on the floor about shoulder width a part. Not get into pushup position holding the weights. Perform pushups with your hands in a neutral grip. Do as many reps as you can.
5. Two-hand Dumbbell Row
Bend forward at the hips as you did in the romanian deadlift and then row both weights to your sides. Keep your eyes focused on the floor in front of you. Perform 4–6 reps.