20 Min Full Body Workout to Get Fit | with or without Weights
Hello, so today we have a 20-minute full-body workout that you can do with or without any dumbbells. It’s gonna be fun. So, let’s smash our muscles. The full daily schedule is on my website, along with daily recipes.
It’s all free for you and also do share your progress with the rest of the community on this for Instagram and YouTube because we’re all in this together smash that thumbs up button for me and leave a comment down below and let’s get started.
We’ve got 26 exercises across 4 sets, 30 to 40 seconds on and 10 to 20 seconds off. You need some dumbbells for this full body. Workouts. You can always use alternatives like filled water bottles, if you don’t have any equipment, do check the video description for more details. Now, let’s start with bend over clean press grab one dumbbell and stand with your feet.
Hip width apart now lower your dumbbell by pushing your hips back with a slight bend on the knee while maintaining a neutral back. You can have the other arms extended out and bring the dumbbell back up quickly above your shoulders, then press it upwards.
With a slight twist to the left, I gotta taste if you step out of all talking place team bluffing, my squad, we all dream, crushing we’re rushing no discussion.
All I know is great work guys now get down on your mat, and we’ve got a low boat single arm chest press with dumbbell snakes, with your shoulders and feet off the mat.
Elbows bent press your dumbbells up one at a time engaging that core, and you’re working your chest, and your core here make sure you’re really using your core and not your neck muscles to leave your head and shoulders off.
The mat never really know when you’re gonna go why you gotta put another foot, carry them close. I was never gonna care about my mentor, drive your elbow back one at a time and make sure you keep your core engaged.
So, you’re not swaying your hips too much from side to side, keep going guys we’re just getting started, and I’m a get it right dead on sight. Like first off you don’t run nothing all talking your team bluffing my squad, we all dream crush it. We ain’t rushing!
No discussion, all I know, is put one dumbbell aside, get flat on your mat again, and we’ve got pull over extend your arms over your chest. With your knees bent, make sure you have a tight and firm grip on your dumbbell. Then lower the weight slowly make sure you don’t drop your dumbbell, be safe guys. I wanna feel happy, feel so great. I just gotta do it.
I gotta, go and change the feeling just every day. I want the happiness up on this lane. Just, but I feel down. I just need some fire in my body start with your dumbbells and palms facing you, then press upwards and rotate the dumbbells until your palms are facing forward, make sure you’re using the right weights here.
Guys everyone’s different, so you have to adjust accordingly, it shouldn’t be too heavy or too light, and it should be a challenge for the last few reps, just three more exercises and that’s the first step, nice work guys another short rest, and we’re doing single leg: bicep curls start with your left knee up dumbbell off to the side.
Balancing on your right leg, then curl, those dumbbells into a bicep curl, make sure your upper arm stays stable and take your time and go slow. If you’re having trouble finding your balance, it gets easier once you get a stronger core, no matter the past, no matter the feelings, no matter.
The pain stands with your feet: shoulders width apart and with the dumbbells on your shoulders, then squat down low and pose three times and get back up and repeat, make sure you’re engaging your glutes here and also your core.
And that’s that one, put the dumbbells aside, pause the video here for a longer break. If you need one, especially if you’re using heavy weights now I have one dumbbell.
On your left hand, we’re going to do a single arm clean press with twist, just like how we did before at the start of the workout. But now we are working on the left side feet about hip width apart lower the dumbbell down hinging on your hips, with your back and neck neutral, then get back up and press upwards with twist and repeat you’re doing great guys now get on Your mat, and we’ve got chest fly while we’re in a glute bridge with your dumbbells on your side, feet about shoulder. Width apart and knees bent, then raise your hips up into a glute bridge and hold it there to make sure you’re not hyper.
Extending and now we’re gonna raise your dumbbells up over your chest, then lower them down slowly to the side, then bring them back in make sure you’re using the right weights here, not too heavy, especially if you’re new to working your chest. All right now, get upright, and we’ve got bent over rows.
Next, start with your feet about hip width. Apart now, bend over by hinging on your hips holding your dumbbells with your palms facing forward and drive your elbows back, make sure your back is straight, and your neck is neutral. This is gonna work, your back and your lats.
Next, we are doing front raise to rear delt race, stand with your feet. Hip width apart now raise your dumbbells in front of you now bring them back down.
Then push your hips back with your neutral back as you bend over and now raise your arms to the side, then lower them down slowly working your upper back and rear delts.
This can be difficult for beginners, so use light weights. If you need to you’re doing great guys, just three more exercises for the second set. Next, we’ve got a single leg: bicep curl, just like before we’re working your right leg. Now, dumbbells off to the side left knee uphold the balance then perform some bicep curls.
Try your best to stay stable, engaging that core, keeping your upper arm stable and work. Those triceps, now put one dumbbell aside, and we’ve got tricep extension.
Have a firm grip around your dumbbell above your head. Then slowly lower your dumbbell down, don’t flare your elbows out and work. Those triceps last exercise for the second set, and we’ve got good mornings.
Grab both dumbbells and place them on your shoulders securely. Then push your hips back, allowing a slight bend on your knee, while keeping a straight back and neutral neck then go back into a neutral position and repeat: this is gonna work, your glutes and your hamstrings, and we’re halfway through the workout guys you’re doing great, just and that’s the second set pause.
The video here. If you need a longer break, all right, we’re starting the third set with that lift to squat grab your dumbbells with your palms facing you, lower your weights down. Slowly, as you hinge on your hips with a slight bend on your knee, make sure your back is straight and neck is neutral and then push through your feet to get back up then lift the weights quickly to your shoulders.
And then we are doing a squat. Make sure you’re engaging your core and your butt here we’ve been down, great job guys. Next, we’ve got hammer curl to press dumbbells to your side and palms facing your thighs.
Then, while doing a hammer curl to your shoulders, then press it upwards make sure your upper arms are stable when you’re doing hammer curls, take it nice and slow and make sure you’re using the right weights and adjust as necessary as you progress through the schedule ten seconds rest now, and we’ve got a lot of race variation.
Next, one dumbbell to your side, laterally with the other forward in front of you, bring them back down and alternate the other direction, with the other hand, go nice and slow and make sure you are raising high enough, but not over your shoulders.
That she makes me great work, guys just three more exercises for this set out one dumbbell on the side, and we’ve got single leg: deadlift, have a firm grip around your dumbbell, then lower it down.
Slowly, as you push your butt back, while lifting your right leg up your head to your right leg should form a straight line and make sure you take your time here and stay balanced.
Hey done guys now grab the other dumbbell and front bend over back row. Next push your butt back with a slight bend on your knee then bend forward until your upper body is almost parallel to the floor.
Now, lift your dumbbells to the side now raise your elbows as you do, a back row make sure your back is straight, and your neck is neutral.
This works your back and your legs. Hate me. I know everybody hates me. Final exercise of this set put one down below aside, and we’ve got lunch twist with a firm grip of the dumbbell lunge down deep and then engage that core as you do a twist, if you are not a fan of lunges, You can always do a squat instead, while you are doing lunges, make sure your front knee does not pass your toes, hates me and that’s step three pauses. The video here.
If you need a longer break, most of the exercises in this set are repeated exercises from set three, and I know some of you guys do not like repetitive exercises, but we’re gonna suck it up, sometimes, as it’s great to work.
The same muscle groups to strengthen it, you gotta, add more pressure. If you want your muscles to be stronger now, we’re gonna do that, lift to squat again make sure your back is straight, and you’re engaging your core and your glutes here! Now I know everybody really hates me. I know everybody hates me why you gotta me, great work, guys next, we’ve got hammer curl to press, make sure you keep your upper arm stable.
As you do hammer curls, then press it upwards into a press, you like crazy love. Me hate me, you don’t see next, we’ve got lateral, raise variation, you’re doing great guys, keep pushing on. We are almost there. Your lateral and front delts should be burning, keep going put one dumbbell aside, and we’ve got a single deadlift. Next, just three more exercises to go.
You can do it, make sure your back is straight and hinge on your hips with a slight bend on your knee. While you keep saying I owe something to you know nothing, I owe nothing to you and see someone who owns another pick up your other dumbbell, and we’ve got real dealt fly next. Push your hips back with a slight bend on your knee and your upper body.
Almost parallel to the floor, raise your dumbbells to the side, working your rear delts. This exercise can be difficult for beginners, so you can use lighter weights for this.
Put one dumbbell aside and the next exercise is launch twist similar to before, if you’re not a fan of lunges, just replace it with some squats. Let’s smash this final exercise, you got this and that’s the workout guys. I hope you guys enjoyed this full body weighted workout.
Please smash that like button for me and leave me many comments, and thanks for working out with me, and I’ll see you in the next workout, bye.
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