20 Min Dumbbell Full Body Workout: Compound Moves, No Repeat
Caroline Girvan- Duration
- 26 min
- Level
- Intermediate
- Body Focus
- Full Body
- Est. Calories
- ~187 kcal
A no-repeat full body dumbbell workout built on compound moves: 20 minutes with weights and a mat.
Caroline Girvan strings together compound dumbbell moves such as rows, squats, presses, lunges and RDLs, loading the quads, hamstrings, glutes, shoulders, back and chest while the arms and core assist. Most exercises run 40 seconds on and 20 off, and the two closing core moves last 60 seconds each. The video runs about 27 minutes.
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Equipment setup
Who Is It For?
Lifters with a few dumbbells and a mat who want an efficient full body muscle-building session in about 20 minutes.
Who Is It Not For?
Not ideal without dumbbells, or if you are brand new to lifting, as the session is built around loaded compound moves.
Key Benefits
Loads all the major muscle groups in one efficient session, supporting muscle growth with compound moves and a clear work-rest timer.
Things to Keep in Mind
Pick weights that allow good form on rows, lunges and RDLs, and keep your core braced and back neutral on renegade rows and push-ups.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session
Mat
Used in this session