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Perform 20 Day 1: 20-Minute Full Body (Dumbbell Strength)
by nourishmovelove
💡 TLDW (Too Long; Didn't Watch)
20-minute full body dumbbell strength workout with three circuits of squats, pull-ups, and compound exercises
by nourishmovelove
20-minute full body dumbbell strength workout with three circuits of squats, pull-ups, and compound exercises
A complete full body strength training workout using dumbbells that can be done at home in just 20 minutes. Features three circuits with squats, pull-ups, and compound movements designed for efficient, performance-based training.
Gather dumbbells (15-25 lbs recommended), a pull-up bar for assisted pull-ups, and a resistance band if needed.
Perform standing warm-up moves including toe touches, squats with hip rotations, lunges with overhead pulls, lateral lunges, and shoulder retractions to prepare your muscles.
Do 30 seconds of heavy squats, driving through the middle of your foot or shoelaces. Keep knees tracking toward outer toes, chest up, shoulders rolled down and back.
Move to pull-up bar for 30 seconds of pull-ups, aiming for 5 reps. Focus on pulling elbows down toward hips rather than pulling up over the bar.
Perform hinge row clean squat combination, hinging at the hips, pulling weights back, then cleaning to chest and squatting.
Complete step-back lunges with chest flies and lateral lunges with single-arm presses, using lighter weights to manage heart rate.
Do dumbbell snatch thrusters, overhead tricep extensions, and hinge swings to shoulders with isometric holds for a burn-out finish.
Repeat circuits 1 and 2, then complete circuit 3 for a total of three rounds through the circuit structure.
End with standing stretches including quad stretches, tricep stretches, and neck rolls to help muscles recover.