Each week, you’ll tackle four different workouts: lower body, upper body, total body, and abs. Complete as many reps as possible in 30 seconds before continuing to the next move. Lift right knee up to hip height, keeping foot flexed and bringing left elbow forward while right elbow goes back. Rest for 10 seconds, and then continue to the next move. Dumbells of this size should work for most of the exercises in the workout. How to: Start standing with dumbbell in left hand near right hip, weight in right foot. Lift right foot slightly off the floor, then reach right leg out and back while hinging at the hips until torso and right leg are parallel with the floor. Do your right-arm reps first, then follow with your left-arm reps. Do your right-arm reps first, then follow with your left-arm reps. The routine is designed to … and get ready to work! Let’s do this! 20-Minute Dumbbell Workout for Your Butt | Livestrong.com Do 3 sets of 10 to 12 reps. Keep your core and glutes tight, and make sure you’re not arching your back. Finish with two sets of floor lateral raises, a favorite of fitness director Ebenezer Samuel, C.S.C.S. The workout is broken into six circuits. 20-Minute Dumbbell Workout. You’ll go through each of the 3 movements four times (35 seconds of work time, 10 seconds of rest). This 20 minute total body workout is designed to do 2 things: 1.) Straighten your … Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. If you’re doing barbell and dumbbell rows in your workouts (as you should be! Because shoulders get plenty of work through most of your other training. How to: Start kneeling with right leg forward, core engaged. Rest for 10 seconds, and then continue to the next move. Complete as many reps as possible for 30 seconds, and then continue to the next move. If you’re doing this workout after a heavy chest or back workout, you won’t need to warm up. This 20-minute workout consists of running paired with lunges, burpees and dumbbell hang clean and jerks. Posted by 10 days ago. Arms should be out to the sides like a field goal, with elbows at 90-degree angles. Crunch right elbow and right knee together in front of body, keeping hips stable and perpendicular to the floor. This Dumbbell Workout Rocks Your Shoulders in 20 Minutes Add size, muscle, and strength to your delts in less than a half-hour! You may be able to find more information about this and similar content at piano.io, Press Forward With this Strength Interval Workout, Men Over 40 Can Build Big Backs With More Support, This Dumbbell Workout Is a Full-Body Challenge, Miles Teller Shares His 'Top Gun' Workout Circuit, 10 Deadlifts You Can Do With Just a Pair Dumbbells, How to Work Out Like Top Trainer Bobby Maximus. Continue alternating sides, and speed it up for an added challenge. Crunch left elbow and left knee together in front of body, keeping hips stable and perpendicular to the floor. Complete as many reps as possible for 30 seconds, and then continue to the next move. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Has anyone found a youtube channel, app or any fitness trainers that have shorter dumbbell workouts? Instructions: Starting with the first move, complete as many reps as possible during the prescribed time while maintaining proper form. Jonte Porche says: me too haha. All you need is a treadmill or some space to run and a dumbbell. Lower right arm and repeat on the opposite arm. How to: Start standing with dumbbell in left hand near right hip, weight in right foot. Share on Facebook Share on Pinterest Share by Email More Sharing Options. It takes approx. Drive through legs to come back to start. Rest for 10 seconds, and then continue to the next move. This 20-Minute Dumbbell Workout Will Fire Up Your Core Like None Other. Perform the circuits in order, repeating where noted. The 20-Minute Dumbbell Workout Push-ups (x12) Place your hands on the handles of the dumbbells, or skip the dumbbells and go straight to the ground. How to: Sit on a plyo box and hold one dumbbell in each hand. How to: Start in elbow plank position. Come back to center as you sit into the squat, then stand while raising left warm toward ceiling, turning torso toward the right, and lifting left heel to pivot on it. Left arm should stay perpendicular to the floor throughout the move, while right arm stays near body. Switch the direction of your halo rotation every two reps, and focus on keeping your abs tight. All of this means you don’t need a ton of targeted shoulder work; in fact, you need to be cautious to not overtrain your shoulders, aware that the muscle group needs time to recover. Complete as many reps as possible in 30 seconds, and then continue to the next move. Continue alternating sides, and speed it up for an added challenge. Arms should be out to the sides like a field goal, with elbows at 90-degree angles and a dumbbell in each hand. Pull right elbow toward the ceiling until right wrist is near ribs, then lower it down. If you have a pair of dumbbells at home and are stuck with doing just biceps curls, this 20-minute dumbbell workout is what you need. September 21, 2020 at 12:39 pm . Return to standing. Do 10 to 12 reps each set, focusing on squeezing your shoulders every rep. Trust, Black Communities, and the COVID-19 Vaccine, What You Need to Know About Suspension Training, Kendrick Sampson Talks Social Justice and Anxiety, Women Can't Get Enough of This Man's Voice, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. … How to: Start standing with feet wide, knees bent slightly, and toes pointed out. Return to start. Welcome to The World's Fittest App We earn a commission for products purchased through some links in this article. This is just one of the eight workouts in Women's Health's 30-day fitness challenge, which kicks off on January 6. Reach right hand about 8 inches in front of resting position, tap floor, then bring back to start, keeping hips stable and core engaged. Dumbbells should be in either hand and resting lightly on shoulders. Return to start. Join our Facebook group for daily motivation, progress checks, and more! Complete as many reps as possible in 45 seconds. Do each exercise 20 … In fact, you can get a quality shoulder workout done in just 20 minutes. Even exercises like biceps curls and skullcrushers demand that your shoulder musculature fires up, along with your midback, to stabilize the joint throughout the motion. Return to standing with arms by sides, then repeat on opposite side. 20-minute dumbbell only workouts. How to: Start standing, core engaged. Keeping legs straight (knees can be bent slightly if hamstrings are tight), begin walking hands out until shoulders are over wrists and body is straight. Sure, you could do four exercises for your chest or your back, and those larger muscle groups can handle that abuse. Complete as many reps as possible in 30 seconds, and then continue to the next move. Hold the glute bridge as you lift weights to the ceiling, lower them back down, and repeat. Equipment: Mat, Dumbbells. Jump legs back together and arms down by sides, then repeat. Continue switching sides, and complete as many reps as possible in 45 seconds. How to: Start standing, feet hip-distance apart, toes pointed out slightly. Why trust us? Press them directly overhead with your palms facing each other, chin up and elbows right by your ears (a). Complete as many reps as possible in 30 seconds, and then continue to the next move. Repeat on opposite side. I prefer the workouts to be shorter than 30 minutes. DUMBBELL HIIT (17 minutes) Perform this workout as a circuit, completing each exercise for 1 minute and then immediately moving onto the next, without rest. 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