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20-Minute Lower & Upper Split
Welcome to my 20-minute workout split between lower body and upper body strength moves. This is a fun, no repeat workout using one heavy dumbbell. Even tho the moves are primarily lower and upper body there is lots of core activation! In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Description
Following a warmup, this workout is made up of 10 lower body strength exercises followed by 10 upper body strength exercises. The purpose of the workout is to build strength using one dumbbell and one primary muscle group at a time. I used a 25 lb (11.3 kg) dumbbell.
Workout Video
Workout Breakdown
There are 20 exercises in this workout. Each exercise is performed for 35 seconds followed by 15 seconds of rest for two rounds.
Exercises
Lower Body
- Squat Pulse
- Split Stance Dead Lift (L)
- Split Stance Dead Lift (R)
- Reverse Lunge, Tap & Swing (L)
- Reverse Lunge, Tap & Swing (R)
- Squat Walk
- Cossack Squat
- Donkey Kick (L)
- Donkey Kick (R)
- Bridge
Upper Body
- Pushup
- Supine Pullover
- Skull Crusher
- Halo (L)
- Halo (R)
- Rotational Row (L)
- Rotational Row (R)
- Arnold Press (L)
- Arnold Press (R)
- Toss & Row
