20-Minute Full Body Workout: Easy-to-Follow Exercise Routine

The Complete 20 Min Full Body Workout: Follow Along and Get Results

Introduction

Are you looking for a quick and effective workout that targets every muscle in your body? Look no further! In this article, we will guide you through a complete 20-minute full body workout that guarantees results, using dumbbells only. So, grab your weights and let’s get started!

Why Full Body Workouts?

Full body workouts are an efficient way to maximize your workout time and achieve your fitness goals. By targeting multiple muscle groups in one session, you can burn more calories, build muscle, and lose fat. Additionally, full body workouts improve your overall strength, endurance, and flexibility.

The Workout Routine

1. Assisted Push-ups (1:47)
– Place your hands shoulder-width apart on the dumbbells and lower your chest towards the ground.
– This exercise targets your chest, shoulders, and triceps.

2. Explosive Push-ups (3:01)
– Explode upwards during the push-up motion to engage your fast-twitch muscle fibers.
– This exercise works your chest, shoulders, triceps, and core.

3. Single Arm Overhead Tricep Extensions (5:03)
– Hold a dumbbell with both hands and extend one arm overhead.
– This exercise targets your triceps.

4. Rear Delt Fly’s (6:05)
– Bend forward at the hips with a slight bend in your knees and lift the dumbbells out to the sides.
– This exercise strengthens your rear deltoids, upper back, and shoulders.

5. Bent Over Dumbbell Rows (8:02)
– Bend your knees, hinge at the hips, and row the dumbbells towards your chest.
– This exercise focuses on your back, biceps, and core.

6. Twisting Hammer Curls (9:03)
– Hold the dumbbells with a neutral grip and curl them up while twisting your wrists.
– This exercise targets your biceps, forearms, and shoulders.

7. Dumbbell Russian Twists (10:06)
– Sit on the ground, lean back slightly, and rotate your torso while holding a dumbbell.
– This exercise engages your abs, obliques, and lower back.

8. Crunch Dumbbell Reach Up (11:03)
– Lie on your back, hold a dumbbell overhead, and perform crunches while reaching towards the ceiling.
– This exercise strengthens your upper abs and core.

9. Deadlift Bent Over Rows (13:08)
– Hold the dumbbells in front of your thighs, hinge at the hips, and row the weights towards your chest.
– This exercise targets your back, hamstrings, and glutes.

10. Single Leg Romanian Deadlift (14:11)
– Balance on one leg while hinging forward and lifting the dumbbells towards the ground.
– This exercise focuses on your hamstrings, glutes, and core stability.

11. Switching Lunges (15:15)
– Step forward into a lunge position, switch legs in the air, and land into another lunge.
– This exercise works your quads, glutes, and calves.

12. Curtsy Lunge (16:11)
– Step one leg behind the opposite leg, lower yourself into a lunge position, and repeat on the other side.
– This exercise targets your quads, glutes, and inner thighs.

13. Lunge Kick Backs (17:15)
– Perform a lunge, kick your back leg back, and return to the starting position.
– This exercise engages your quads, glutes, and hamstrings.

14. Squat Taps (18:13)
– Squat down, tap the ground with one hand, and jump back up.
– This exercise works your quads, glutes, and calves.

15. Glute Bridges (19:13)
– Lie on your back with your knees bent, lift your hips off the ground, and squeeze your glutes.
– This exercise targets your glutes, hamstrings, and lower back.

16. Side Squats (20:16)
– Step to the side, perform a squat, and repeat on the other side.
– This exercise works your quads, glutes, and inner thighs.

17. Calf Raises (21:22)
– Stand on the edge of a step or platform, raise your heels, and lower them back down.
– This exercise strengthens your calves.

Conclusion

Completing this 20-minute full body workout using dumbbells will help you burn fat, build muscle, and achieve your fitness goals. Remember to warm up before starting the workout and cool down afterward to prevent injury. Stay consistent, push yourself, and enjoy the journey to a stronger and healthier you!

Note: Always consult with a healthcare professional before starting any new exercise program.

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