Grab 2 Dumbbells and Get Ready to Crush This 20-Minute Full-Body Strength-Training Workout

Updated on 6/28/2020 at 11:15 AM

Twenty minutes may not sound like enough time to get in a quality workout, but this 20-minute full-body workout is going to have your muscles quivering once it's over. "This full-body workout is a great way to help you build muscle with a combination of upper- and lower-body compound lifts," Stephanie Sanzo, a VFA-certified and Sweat app trainer — and creator of the Build and Lifting At-Home program — told POPSUGAR.

Because this is a circuit-style workout, you're going to be challenged aerobically in addition to challenging your strength. This workout is for all levels, and Sanzo recommends beginners complete three rounds of each circuit and those who are more advanced complete five rounds of each circuit. Grab some water, a towel, and your weights, because it's time to put in work!

Stephanie Sanzo's 20-Minute Full-Body Strength Workout

Equipment needed: A set of medium-weight dumbbells — here's a guide on how to choose the right weight. Before getting started, make sure you adequately warm your body up — here's a dynamic warmup we like. This 20-minute work consists of two total-body circuits containing three exercises each.

Complete the designated reps for all three exercises in circuit one, taking little to no rest in between each exercise, then take 30 seconds of rest once the circuit is complete. Repeat for a total of three rounds before advancing to circuit two. Complete the designated reps for all three exercises in circuit two, taking little to no rest in between each exercise, then take 30 seconds of rest. Repeat for a total of three rounds. Be sure to cool down and stretch after the workout.

Circuit 1, exercise 1: reverse lunge, 20 reps
Circuit 1, exercise 2: overhand Romanian deadlift, 15 reps
Circuit 1, exercise 3: dumbbell front squat, 20 reps

Take 30 seconds of rest and repeat circuit one for a total of three rounds if you're a beginner and five rounds if you're more advanced.

Circuit 2, exercise 1: dumbbell push-up, 10 reps
Circuit 2, exercise 2: bent-over row, 15 reps
Circuit 2, exercise 3: dumbbell push-press, 20 reps

Take 30 seconds of rest and repeat circuit two for a total of three round if you're a beginner and five rounds if you're more advanced.

Circuit 1, Exercise 1: Reverse Lunge

The reverse lunge will help you get more glute activation since lunges primarily target the quadriceps, Sanzo explained. Here's how to do it:

Start standing with your feet about shoulder-width apart and a dumbbell in each hand. Draw your pubic bone to your belly button to engage your pelvic floor. This is your starting position.
Inhale and then take a step backward with your right foot. As you plant the ball of your right foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. Your front knee and ankle should be aligned and your back knee should be slightly hovering above the ground.
Exhale and then extend both knees as you transfer your weight to your left leg, stepping your right leg forward to return to the starting position.
This counts as one rep. Repeat by stepping the left leg back behind you.
Continue to alternate for a total of 20 reps (10 reps on each leg).

Circuit 1, Exercise 2: Overhand Romanian Deadlift

"The Romanian deadlift is a great exercise to load the glutes and hamstrings and is particularly useful if dumbbells are your only option as it requires less weight than conventional or sumo deadlifts," Sanzo explained. Here's how to do it:

Start standing with both feet shoulder-width apart and a dumbbell in each hand with an overhand grip and your palms facing your thighs. Draw your shoulder blades down and back to push your chest out slightly. Gently draw your pubic bone to your belly button to engage your pelvic floor. This is your starting position.
Inhale and then bend your knees slightly; maintain this knee bend for the duration of the entire movement. Without changing the angle of your knees, hinge (bend) forward from your hips, allowing the dumbbells to run along the length of your thighs and halfway down your shins.
Ensure that you maintain a proud chest and that your head is an extension of your spine and not tilted backward or forward. You should feel tension in your hamstrings (the back of your thighs).
As you reach halfway down your shins, exhale. Push through your heels and, using your glutes and hamstrings, extend your knees and hips to return to the starting position. Ensure that the dumbbells remain in contact with your legs. This counts as one rep.
Complete a total of 15 reps.

Circuit 1, Exercise 3: Dumbbell Front Squat

"Not only does this exercise work your glutes, quads, and hamstrings, it also requires quite a bit of core and trunk stability to maintain the front-rack position," Sanzo explained. Here's how to do it:

Start standing with your feet slighty further than shoulder-width apart and a dumbbell in each hand resting on your shoulders. Point both feet slightly outwards. Your palms should be facing in toward your face.
Inhale and brace your core. Looking straight ahead, bend at both your hips and knees until your quadriceps (your thighs) are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips and keep your knees aligned with your toes.
Exhale and push through your heels, extending your legs to return to the starting position. This counts as one rep.
Complete 20 reps, then take 30 seconds of rest.

Note: repeat all three exercise in circuit one for three rounds if you're a beginner and five rounds if you're more advanced.

Circuit 2, Exercise 1: Dumbbell Push-Up

"Utilizing dumbbells as handles during a push-up helps you obtain a neutral palm position, which can improve shoulder positioning. The handles can also assist with wrist pain as it reduces the extension required at the wrist compared to a regular push-up," according to Sanzo.

Begin on the ground in a high plank position with a dumbbell in each hand. Your arms should be about shoulder-width apart, and your feet should be completely extended behind you, hip-width apart, resting on the balls of your feet. This is your starting position.
Inhale as you maintain a straight back and engage your abdominals, then bend your elbows and lower your torso toward the floor until your arms form two 90-degree angles.
Exhale and push through your chest, extending your arms to lift your body back to the starting position. This counts as one rep.
Complete 10 reps.

Dumbbell Bent-Over Row

"The bent-over row is a great compound exercise as it utilizes some of the largest muscle groups in the body. This exercise is great for engaging and developing the rhomboids, lats, and traps, as well as promoting good posture and shoulder health," Sanzo said.

Start standing with your feet about shoulder-width apart and a dumbbell in each hand. Be sure to hold the dumbbells with an overhand grip (your palms should be facing your thighs). While maintaining a slight bend in your knees, hinge (bend) forward from your hips so that your torso is parallel to the floor. Extend your arms directly below your chest. This is your starting position.
On an exhale, bend your elbows, bringing the dumbbells towards your body. Make sure your elbows stay close to the sides of your body. You should feel a small squeeze between your shoulder blades.
On an inhale, extend your elbows and lower the dumbbells back down to the starting position. This counts as one rep.
Complete 15 reps.

Dumbbell Push Press

This exercise is a great stepping stone to more advanced overhead exercises that require timing and sequencing of multiple muscle groups, according to Sanzo.

Start standing with your feet slightly wider than shoulders-width distance apart and holding a dumbbell in each hand with a neutral grip (your palms should be facing the sides of your thighs). Bring the dumbbells to shoulder height and point your elbows forward. This is your starting position.
Inhale and then bend your hips and knees slightly. Exhale and extend your knees and hips as you simultaneously extend your elbows, pushing the dumbbells directly about your head. Your arms should be in line with your ears.
On an inhale, bend your elbows, lowering the dumbells back to the starting position. This counts as one rep.
Complete 20 reps, then take 30 seconds of rest before repeating circuit two again.

Note: repeat all three exercise in circuit two for three rounds if you're a beginner and five rounds if you're more advanced before moving on to circuit two.