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gf20 | Full Body Dumbbell Strength

Welcome to my 20-minute full body strength workout with dumbbells. There are three sets in this workout and the work to rest ratio is 3:1. 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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Equipment

Water bottle
Gorilla Mat
Dumbbells – Light
Dumbbells – Heavy

Before You Begin

Following a 1-minute warmup, this workout is is made up of 3 sets of full body dumbbell exercises. There are 5 moves in each set followed by a 1-minute burn out challenge. The purpose of this workout is to build muscular strength and endurance by performing compound exercises with short rest intervals. I used 10 lb (4.5 kg) and 20 lb 9 kg) weights.

Workout Video:

Workout Breakdown:

There are 3 sets in this workout. Each set is made up of 5 unique exercises (45 seconds work + 15 seconds rest) followed by a one -minute challenge. There are 30 seconds of rest in between sets.

Exercises

Set #1

  1. Lunge with Arnold Press – LEFT
  2. Lunge with Arnold Press – RIGHT
  3. Windmill Rotation
  4. Reverse Lunge + Around the World
  5. Curtsy Lunge + Shoulder Rotation

One minute Challenge: Buddha Crunch / Sit Up

Set #2

  1. Side Lunge with Goblet Hold
  2. Kneeling Elbow Tap + Narrow Press – LEFT
  3. Kneeling Elbow Tap + Narrow Press – RIGHT
  4. Double Rainbow
  5. Pushup with Plank Transfer

One minute Challenge: Reverse Crunch with Split Scissor

Set #3

  1. Side-Lying V-ups – LEFT
  2. Side-Lying V-ups – RIGHT
  3. Halo + Double Bicep Curl
  4. Head Cutter
  5. Single Leg Squat/Dead Lift + Upright Row

One minute Challenge: Snatch Left, Right & Double

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