When it comes to building strength and fitness, British weightlifting champion and current CrossFit competitor Craig Richey is an online coach you should definitely follow. Despite his status as an elite athlete, Richey understands that quick and efficient workouts are often the key to staying consistent. That’s why he’s shared some simple, time-saving full-body workouts you can try with just a set of dumbbells and an exercise mat that will help you build muscle and complete an epic cardio session in just 15 minutes. Here’s how to try it yourself.
“Was harder than it looks and the intensity and muscle overload is so good,” said Richey, who won the 2023 British Weightlifting title in the 89kg class.
Craig Richey’s 15-minute full-body dumbbell circuit
- Dumbbell handle push-ups
- Bent dumbbell row (both arms)
- Dumbbell step back lunge
- Halter strict press
- Dumbbell Biceps Curl (both arms)
To perform this session, repeat each exercise for 30 seconds, followed by 30 seconds of rest. With 3 rounds of 5 exercises, you can start working seriously in the shower after just 15 minutes. If you really want to compete with yourself, score your total number of reps and try to beat that number next time.
Craig Richey’s 15-minute full-body dumbbell circuit breakdown
Richey’s workout proves you can sweat and work smart at the same time, starting with pushups with dumbbells. This variation reduces pressure on your wrists and shoulders thanks to the neutral wrist position, but also provides a deeper movement. You’ll work the pecs, triceps, deltoids and core as you rush through the first exercise. The next step is the bent-over dumbbell row, performed with both arms and targeting your back, chest and upper arms. Bent-over rows are great for improving spinal health and stability, while also being extremely functional.
Third, there is a move that leans toward the lower body. The step back or rear lunge will challenge the quads while recruiting the calves, glutes and hamstrings. Make sure to drive through the front foot and straighten the knee as you return to the upright position. The penultimate move provides a real pump as you perform a strict, overhand press. This exercise builds the deltoid muscles in the shoulders, in addition to working the arms and core.
You’ll end each round with a two-arm, barbell, biceps curl variation, performed by holding a barbell at each end and curling the weight vertically and centrally in your torso. This ‘plate curl’ style move builds the biceps and forearms to grow your arms by targeting multiple muscle groups. “I’m totally excited,” said the lifter and CrossFitter after completing this epic circuit, provided by him The Daily Cardio platform. “On the agenda for tomorrow,” responded one seriously inspired follower.
Why not try it yourself? Feel free to make adjustments based on your own fitness level, such as adjusting rest times or barbell size. And shirt-off is optional too!
To follow Craig Richey on Instagram, click here.
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