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20-Minute Upper Body, Core & Cardio
Welcome to my 20-minute upper body, core & cardio workout with dumbbells. In this workout, we have 2 sets of circuits. Exercises are performed for 30 seconds in a 3:1 work to rest ratio. 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
Following a warmup, this workout is is made up of two sets of upper body, core and cardio circuits. Each exercise is 30 seconds. The circuits are repeated twice each. The purpose of the workout is to strengthen your full body, upper body and core with dumbbells, and legs with the cardio moves. I used 10 lb (4.5 kg) and 15 lb (6.8 kg) weights.
Workout Video:
Workout Breakdown:
There are two sets of circuits in this workout. Each set has two upper body moves, two core moves and two cardio moves. Perform each exercise for 30 seconds and then rest for 10 seconds. Rest an additional 1 minute between sets.
Exercises
Set 1
- Inverted Row + Lateral Raise
- Seesaw Overhead Press
- Inverted Row + Lateral Raise
- Seesaw Overhead Press
- Wood Chopper (L)
- Jackknife
- Wood Chopper (R)
- Jackknife
- Cross Jack
- Squat Jack
- Cross Jack
- Squat Jack
Set 2
- Front Punch
- Around the World Tricep Press
- Front Punch
- Around the World Tricep Press
- Diagonal Get Up (L)
- Reverse Crunch Extension
- Diagonal Get Up (R)
- Reverse Crunch Extension
- Skater
- Jumping Jack
- Skater
- Jumping Jack
