Workout Smarter, Not Harder: Your 20-Minute Full Body Workout

I created 2 versions of this workout circuit. One using your choice of 10-15 lb. dumbbells, the other using only your bodyweight. Both workouts can be done from the comfort of your own home! For the bodyweight workout, check out my 'No Weights, No Problem' Blog Post.

Full Body Dumbbell Workout

Perform each exercise for 45 seconds, followed by 15 seconds of rest to transition to the next move. Complete 3 rounds of the circuit. This totals 18 minutes of work, leaving a couple of minutes for a quick warm-up and cool-down.

The Circuit (Repeat 3 Times)

Exercise	Focus	Time (Work/Rest)
1. Goblet Squat	Legs (Quads, Glutes)	45 sec / 15 sec
2. Dumbbell Bent-Over Row	Back, Biceps	45 sec / 15 sec
3. Dumbbell Floor Press	Chest, Triceps	45 sec / 15 sec
4. Dumbbell Reverse Lunge (Alternating)	Legs (Glutes, Hamstrings)	45 sec / 15 sec
5. Dumbbell Overhead Press (Standing)	Shoulders, Triceps	45 sec / 15 sec
6. Weighted Plank with Dumbbell Drag	Core, Shoulders	45 sec / 15 sec

Warm-up & Cool-down (2 Minutes Total)

• Warm-up (1 Minute):

  • 30 seconds of Arm Circles (forward and backward)

  • 30 seconds of Torso Twists (standing)

• Cool-down (1 Minute):

  • 30 seconds standing Quad Stretch (each side)

  • 30 seconds Doorway Chest Stretch

Execution Notes & Tips

• Goblet Squat: Hold one dumbbell vertically against your chest (goblet style). Keep your chest up and squat down as if sitting in a chair.

• Bent-Over Row: Hinge at your hips, keeping your back flat. Let the dumbbells hang, then pull them up toward your chest, squeezing your shoulder blades together.

• Dumbbell Floor Press: Lie on the floor, holding a dumbbell in each hand above your chest. Lower the weights until your triceps touch the floor, then press back up. The floor limits the range of motion, protecting your shoulders.

• Reverse Lunge: Stand tall, holding a dumbbell in each hand. Step backward and lower your back knee toward the floor, ensuring your front knee stays behind your toes. Alternate legs each rep.

• Overhead Press: Stand with a dumbbell in each hand at shoulder height, palms facing forward. Press the weights straight overhead until your arms are fully extended.

• Weighted Plank with Dumbbell Drag: Start in a high plank position with one dumbbell outside one hand. Reach under your body with the opposite hand, grab the dumbbell, and drag it to the other side. Alternate hands and drags.

Remember to prioritize proper form over speed! If the 15 seconds of rest is not enough to transition, take a few extra seconds—the weights are light enough that focusing on controlled movement is key.

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