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20-Minute Full Body Dumbbell Workout | Beginner, All-Standing
by nourishmovelove
💡 TLDW (Too Long; Didn't Watch)
20-minute all-standing full body dumbbell workout with 7 exercises done in 3 circuits
by nourishmovelove
20-minute all-standing full body dumbbell workout with 7 exercises done in 3 circuits
A beginner-friendly all-standing dumbbell workout targeting arms, legs, and core. No lunges, all circuits completed in under 20 minutes using time-drop format.
Start with knee hugs, hamstring curls, cat cow stretches, hamstring point-and-reach, squats, rows, and shoulder sweeps to prepare your body.
Hinge at hips, pull dumbbells up toward hips squeezing shoulder blades together. Keep back flat and core engaged.
Stand with feet shoulder-width apart, lower hips back and down. Keep chest up and knees tracking over toes.
Hold dumbbell at chest, march lifting knees high while engaging core. Transfer weight side to side.
Extend arms overhead and bend at elbows lowering dumbbell behind head. Keep elbows pointed up and close together.
Hinge at hips pushing them back, keeping dumbbells at sides. Feel the stretch in hamstrings and glutes.
Press dumbbell overhead while performing a crunch, alternating sides. Keep core tight and ribs down.
Squat while curling dumbbells at sides. Combine leg and arm work in one compound movement.