Workout of the week: 15-min dumbbell metabolic strength workout

24th August 2026

ALL LEVELS / dumbbell metabolic strength workout / 15 minutes

Equipment: Dumbbells

They say good things come in pairs, and when it comes to training, a pair of dumbbells can take you a long way. If you want a break from machine-based workouts and fancy something more dynamic, challenging, and effective, this session does exactly that.

Get ready to take on this dumbbell metabolic strength workout. You’ll perform 3 exercises following a 22-16-10-8-16-22 rep scheme over 6 rounds. With little to no rest between sets, this session should take you only 15 minutes to complete.

Dumbbell goblet squat
Dumbbell swing
Dumbbell Romanian deadlift

Ready? Let’s do this!

WORKOUT SETUP

3 exercises
22-16-10-8-16-22 reps
6 rounds
Little to no rest
15 minutes
Equipment: Dumbbells

WORKOUT EXERCISE LIST

6 rounds

1 – DUMBBELL GOBLET SQUAT

22-16-10-8-16-22 reps

Stand tall and hold a dumbbell vertically, putting your hands below the top of the weight.
Place the dumbbell against your chest and keep it there throughout the whole movement.
Squat, keeping your core tight and back upright.
Get back up, placing the strength on your feet during the movement.
Repeat.

2 – DUMBBELL SWING

22-16-10-8-16-22 reps

Hold one dumbbell with both hands.
Hinge your hips and get to a squat position to initiate the swing movement.
Rapidly drive hip extension to swing the dumbbells upwards.
Control the downswing with a hip hinge, swinging the dumbbells between the legs and returning to that squat position.
Repeat.

3 – Dumbbell Romanian deadlift

22-16-10-8-16-22 reps

Stand tall, holding a dumbbell in each hand, arms extended in front of your thighs.
Keep a slight bend in your knees and hinge at the hips, lowering the weights down your legs.
Keep your back flat and chest lifted throughout the movement.
Lower until you feel a stretch in your hamstrings, then drive your hips forward to stand back up.
Repeat.