20-Minutes to Tough: Total-Body Dumbbell Workout

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Lodge Lane

with Master Personal Trainer, Ron Shoop

One of the most common excuses for not working out on a regular basis is lack of time. Here’s a workout that can be completed in 20 minutes and only requires a pair of dumbbells. This workout will train the entire body while burning lots of calories as well! Each exercise should be performed for 2-3 sets of 10 repetitions each.

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Cheryl Macey, Real Estate Agent

1. Dumbbell Squat Press

(Perform 10 reps)

Begin exercise in the standing position with feet approximately hip width apart, feet slightly turned out. Hold a pair of dumbbells at shoulder height. Lower into a squat by bending at the hips, knees and ankles, focusing on keeping weight on the heels. Push back up into the standing position, extending your arms above your head into an overhead press. Reset the dumbbells at the shoulders and repeat.

2. Dumbbell Renegade Row

(Perform 10 reps on each side)

Begin exercise in a push up position (facing down, body parallel to floor and arms perpendicular to floor) with hands holding dumbbells. Feet should be hip to shoulder width apart. Alternating left to right, lift each dumbbell off the floor by leading with the elbow and contracting your back muscles, being sure not to rotate hips.

3. Reverse Lunge

(Perform 10 reps on each side)

Begin exercise in the standing position, feet hip width apart with dumbbells being held at the sides. Alternating left to right, step backwards with the leg and bend approximately 90 degrees at both knees. Focus on keeping weight on the heel of the front foot while maintaining upright posture. Be sure not to impact back knee onto floor.

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Kristin M. Wistar Change your space change your life

4. Dumbbell Woodchop

(Perform 10 reps on each side)

Begin exercise in standing position, feet approximately shoulder width apart, holding a dumbbell at either side of hip with either both hands around handle or hands at each end of dumbbell (my personal preference). Rotate up and across at approximately 45 degrees to the opposite side (similar to a baseball bat swing). Reverse motion back to starting position and repeat.


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