28-Days-to-Lean Meal Plan
With a strategic plan and unwavering discipline, attaining a highly shredded physique in just 28 days is within reach.
When it comes to strength development and conditioning, Craig Richey—British Weightlifting Champion and active CrossFit competitor—emerges as a preeminent online coach worth following. Despite his elite athlete status, Richey recognizes that time-efficient workouts are foundational to long-term consistency—a critical factor for sustained progress. To this end, he has curated streamlined, full-body routines that require only a pair of dumbbells and an exercise mat, enabling simultaneous muscle growth and a high-intensity cardio session in just 15 minutes. Here’s how to execute his protocol.
“This workout was more challenging than it appears—the intensity and muscle overload were exceptional,” noted Richey, who secured the 2023 British Weightlifting title in the 89kg category.
Workout Structure
To complete the session:
Perform each exercise for 30 seconds, followed by a 30-second rest period.
Complete 3 rounds of 5 exercises—totaling just 15 minutes of focused effort.
For progressive overload, track your total repetitions and aim to surpass that count in subsequent sessions.
Exercise Breakdown
Richey’s circuit balances functional strength, muscle engagement, and metabolic demand. Here’s a detailed breakdown of each movement:
- Dumbbell Push-Ups
This variation mitigates wrist and shoulder stress via a neutral wrist alignment while facilitating a greater range of motion. It effectively engages the pectorals, triceps, deltoids, and core—serving as a dynamic upper-body opener.
- Bilateral Bent-Over Dumbbell Row
A staple for back development, this exercise targets the lats, chest, and upper arms. It enhances spinal stability and functional strength, making it a core component of any full-body routine.
- Rear Lunge (Step-Back Lunge)
A lower-body focused movement that challenges the quadriceps while recruiting the calves, glutes, and hamstrings. To maximize effectiveness, drive through the front foot and fully extend the knee during the return phase.
- Strict Overhead Press
A compound movement that builds shoulder deltoids while engaging the triceps and core. It fosters upper-body strength and stability, making it ideal for athletes and general fitness enthusiasts alike.
- Two-Arm Dumbbell Bicep Curl (Plate Curl Variation)
Conclude each round with this curl: grasp a dumbbell by both ends, curling the weight vertically toward the center of your torso. This “plate curl”-style movement targets the biceps and forearms, stimulating multiple muscle groups to promote arm hypertrophy.
“This circuit left me with a significant pump,” Richey remarked upon completing the session (featured on his The Daily Cardio platform).
“This is already on my agenda for tomorrow,” one highly motivated follower replied.
How to Get Started
We encourage you to test this circuit for yourself. Customize it to align with your fitness level—adjust rest intervals, dumbbell weight, or exercise intensity as needed. And yes, training shirtless is entirely optional!
To follow Craig Richey on Instagram, click here.
This routine exemplifies Richey’s philosophy: work smart, not just hard. By prioritizing efficiency and muscle engagement, you can achieve meaningful results without sacrificing hours in the gym. Give it a try—and adjust as needed to fit your goals.
15-Minute Dumbbell Workout for Full Body Muscle and Fat Loss
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