20-minute dumbbell only workouts. 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. Complete as many reps as possible for 30 seconds, and then continue to the next move. It takes approx. The workout is broken into six circuits. Return to start. Make you sweat 2.) This drop-set dumbbell workout will strengthen your biceps, triceps and shoulders in just 20 minutes — all you need is a heavy and lighter set of weights. Instead of leading with an overhead press, start by attacking the entire shoulder girdle and challenging stability. This 20-minute dumbbell ladder workout is a challenging way to take your upper-body workout to the next level, giving your arms and shoulders the ultimate burn. Log in to Reply. For the next 20 minutes, you’ll go through two circuits, each with 3 movements. Bent-over rows (x12) Hinge at the waist and row the dumbbells to your midsection. We may earn a commission through links on our site. Rest for 10 seconds, and then continue to the next move. Crunch left elbow and left knee together in front of body, keeping hips stable and perpendicular to the floor. Drive up through heels to standing while raising right arm toward ceiling, turning torso toward the left, and lifting right heel to pivot on it. Left arm should stay perpendicular to the floor throughout the move, while right arm stays near body. Press right arm up until right bicep is near the right ear. How to: Start standing with hands by sides. Complete as many reps as possible for 30 seconds. Equipment: Mat, Dumbbells. Continue with as many reps as you can do in 30 seconds, then proceed to the next move. Hi everyone, I plan on doing dumbbell only exercises at home for the month of December. Rest for 10 seconds, and then continue to the next move. Ready to rock? Women's Health may earn commission from the links on this page, but we only feature products we believe in. How to: Start on right side of body, elbow directly below shoulder and knees stacked and resting on ground. 20-Minute Dumbbell Workout. Lift left foot slightly off the floor, then reach left leg out and back while hinging at the hips until torso and left leg are parallel with the floor. Share on Facebook Share on Pinterest Share by Email More Sharing Options. This Full-Body Dumbbell Workout Takes 20 MInutes, This Biceps Workout Grows Your Arms in 20 Minutes, Eddie Hall Shares His 20-Minute Shoulder Workout, The 20-Minute Workout That Will Bust Your Gut. Repeat on opposite side. It’s best used after you’ve finished either a heavy chest or back workout. This 20-minute ab workout uses only one dumbbell and features sit-ups, seated and standing rotations and a plank variation to fire up your entire core. Rest for 10 seconds, and then continue to the next move. But wait, there’s (lots) more! I have been teaching group fitness classes like strength and HIIT for 12 years, and yoga for 9. How to: Start in downward-facing dog pose, pointing tailbone up and pressing heels into the floor. Rest for 10 seconds, and then continue to the next move. You’ll go through each of the 3 movements four times (35 seconds of work time, 10 seconds of rest). 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. Crunch right elbow and right knee together in front of body, keeping hips stable and perpendicular to the floor. Build power, speed, and efficiency with this 20-minute dumbbell ab workout Danielle Zickl. Rest only if needed. Table of Contents show Complete as many reps as possible in 45 seconds. Switch the direction of your halo rotation every two reps, and focus on keeping your abs tight. This 20 minute total body workout is designed to do 2 things: 1.) Complete as many reps as possible in 30 seconds, and then continue to the next move. Lift arms so fingers point toward toes, then raise the shoulders off the mat as if you were going to touch your toes, keeping lower back pressed into mat as you lower back down to start. Sit back into a squat until thighs are parallel with the ground. How to: Start on left side of body, elbow directly below shoulder and knees stacked and resting on ground. How to: Start in a standing position on mat. 20-Minute Lower Body HIIT Dumbbell Workout. 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. If you’re doing bench presses and pushups, your anterior deltoids are coming into play. How to: Start by lying on back, knees bent, feet hip-distance apart and about 6 inches away from butt. Dumbbells should be in either hand and resting lightly on shoulders. Drive through legs to come back to start. Bring right heel behind you to touch right glute. For this workout, set a timer for 20 minutes and complete as many rounds as you can during that time. Press tailbone back, keeping back flat and head in line with tailbone as you hinge from the hips and lower dumbbells down to a couple of inches above the floor. 20-minute dumbbell only workouts. ), you’re firing up your rear delts more than you think; your rear delts are a key muscle in driving your upper arm behind your torso. Complete as many reps as possible in 45 seconds, alternating sides. Instead, one of the best approaches to training shoulders is to treat them like an “accessory” integrating a short shoulder workout after you’ve trained, say, chest or back. This 20-minute workout consists of running paired with lunges, burpees and dumbbell hang clean and jerks. on March 10, 2020. Welcome to The World's Fittest App We earn a commission for products purchased through some links in this article. Jonte Porche says: me too haha. It’s also the best way to use this 20-minute shoulder session. This video has something for everyone! 2 2 22. How to: Start standing with feet wide, knees bent slightly, and toes pointed out. Lower the dumbbells behind your head, while keeping your elbows by your ears (b). Equipment needed: a yoga mat and two light- to medium-weight dumbbells. Bring right foot back down to ground, then repeat on the opposite side. Posted by 10 days ago. How to: Start in plank position, holding dumbbells in either hand on the ground. But for the crunch chops, grab a lighter dumbbell. Sure, you could do four exercises for your chest or your back, and those larger muscle groups can handle that abuse. How to: Start in elbow plank position. Right arm should stay perpendicular to the floor throughout the move, while left arm stays near body. Toes should stay tucked under, and arms stay straight the whole time. 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. How to: Start standing with dumbbell in right hand near right hip, weight in left foot. How to: Start standing, feet hip-distance apart, toes pointed out slightly. First, warm up with some light cardio and arm stretches. Focus on technique for all exercises; that’s far more important than picking up the biggest dumbbells you can find. Lift hips toward the ceiling, keeping core engaged. Ready to get started? Grab a set of medium to heavy dumbbells (or turn this into a bodyweight strength workout!) The 5-Minute One-Dumbbell Workout For Total-Body Toning, 20-Minute Power Workout: 2-in-1 Dumbbell Exercises for Faster Results, 15 Dumbbell Exercises For Head-To-Toe Strength, This Quick Upper-Body Workout Will Make You . The 20-Minute Full-Body Dumbbell Workout. September 21, 2020 at 12:39 pm . 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. Kelsey Wells's 20-Minute Shoulders and Back Dumbbell Workout. Why? This Dumbbell Workout Rocks Your Shoulders in 20 Minutes Add size, muscle, and strength to your delts in less than a half-hour! Close. Your rest between exercises should be only as long as it takes to transition between moves. 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. How to: Start by lying on the back, legs extended into the air to form a 90-degree angle with body. That’s why you shouldn’t necessarily dedicate a full “day” to shoulder training. Crunch right elbow and right knee together in front of body, keeping hips stable and perpendicular to the floor. How to: Start standing with dumbbell in left hand near right hip, weight in right foot. 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. Straighten your … Walk hands back toward feet, keeping legs as straight as possible. Use medium-weight dumbbells. Reach right hand about 8 inches in front of resting position, tap floor, then bring back to start, keeping hips stable and core engaged. The FTC should have clipped Facebook’s wings years ago. You may be able to find more information about this and similar content at piano.io, The 25 Best Butt Exercises For A Super-Toned Tush, 14 Dumbbell Exercises For Seriously Sculpted Arms, 12 Chest Exercises To Add To Upper-Body Workouts, These 15 Exercises Will Make Your Shoulders BURN, 20 Minute Box Jump Workout For Total-Body Gains. Turn the dumbbells so they are perpendicular to your body, and bend your arms to lift the weights up towards your chest. 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. Complete as many reps as possible in 45 seconds. Do 2 sets of half-kneeling halos, aiming for 12 to 16 reps per set. Share on Twitter You will earn 3 SparkPoints. The routine is designed to … It doesn’t take hours upon hours to build the big boulder shoulders you’ve always wanted. Fingers should be spread with palms pressing into the ground, while shoulders push away from the ground. He devised a workout that can be completed in 20 minutes or less, consisting of moves that combine bodyweight and dumbbell exercises. Dumbbell Row: Do 10 to 12 reps per arm. 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