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gf20 | Full Body Dumbbell Strength
Welcome to my 20-minute full body dumbbell strength workout where you’ll find an easy-to-follow workout offering you 8 unique compound exercises to challenge your endurance. 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 1-minute warmup, this workout is is made up of 2 sets, each with 4 exercises performed for 3 rounds. Every move is a compound workout activating more than one major muscle group. The purpose of the workout is to strength train your entire body in a fun and quick 2:1 work:rest ratio. I alternated between 15 and 20 lb dumbbells.
Full 20-minute Workout Video:
There are 2 sets in this workout. Each set consists 3 rounds of 4 exercises.
Round 1: Do exercises 1 thru 4: 40 sec work followed by 20 sec rest
Round 2: Repeat exercises 1 thru 4: 30 sec work followed by 15 sec rest
Round 3: Repeat exercises 1 thru 4: 20 sec work followed by 10 sec rest
1. Kettlebell Swing – Hand-over-hand
2. Snatch – Alternate sides
3. Clean & Press
4. Reverse Lunge with a Twist
1. Deadlift with Upright Row
3. Plank Tap Out with Pushup
4. Side Lunges – Alternate sides