This video has something for everyone! How to: Start by lying on back, knees bent, feet hip-distance apart and about 6 inches away from butt. Pull hips down toward to the ground as chest comes up and shoulders pull back. They all follow a similar format and use minimal or no equipment. It may look long, but the whole routine will take only 20 minutes. Rest 60 seconds between each set, and 90 seconds between each exercise. Return to standing with arms by sides, then repeat on opposite side. How to: Start standing with dumbbell in left hand near right hip, weight in right foot. How to: Start in plank position, holding dumbbells in either hand on the ground. Rest for 10 seconds, and then continue to the next move. Do 2 sets of half-kneeling halos, aiming for 12 to 16 reps per set. 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. I have been teaching group fitness classes like strength and HIIT for 12 years, and yoga for 9. Holding a dumbbell in each hand, drop your arms straight down by your sides. How to: Start by lying on the back, legs extended into the air to form a 90-degree angle with body. How to: Start kneeling with right leg forward, core engaged. If you’re doing this workout after a heavy chest or back workout, you won’t need to warm up. Lower right arm and repeat on the opposite arm. Welcome to The World's Fittest App We earn a commission for products purchased through some links in this article. Sit back into a squat until thighs are parallel with the ground. I prefer the workouts to be shorter than 30 minutes. How to do this Dumbbell Arm Workout . Dumbells of this size should work for most of the exercises in the workout. Rest for 10 seconds, and then continue to the next move. Rest for 10 seconds, and then continue to the next move. 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. Rest for 10 seconds, and then continue to the next move. When finished, rest for 90 seconds and then repeat the entire circuit. Complete as many reps as possible in 45 seconds, alternating sides. 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. Turn the dumbbells so they are perpendicular to your body, and bend your arms to lift the weights up towards your chest. Right arm should stay perpendicular to the floor throughout the move, while left arm stays near body. Add size, muscle, and strength to your delts in less than a half-hour! Instructions: Starting with the first move, complete as many reps as possible during the prescribed time while maintaining proper form. Do each exercise in order. Crunch right elbow and right knee together in front of body, keeping hips stable and perpendicular to the floor. 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. Make you sweat 2.) Arms should be straight down in front of pelvis, with a dumbbell hanging vertically in each hand. 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. This 30-minute, full-body dumbbell workout incorporates basic strength movements that will help you lay a good foundation as you progress in your resistance training. It takes approx. Dumbbell Row: Do 10 to 12 reps per arm. Lift right knee up to hip height, keeping foot flexed and bringing left elbow forward while right elbow goes back. Let’s do this! First, warm up with some light cardio and arm stretches. It’s also the best way to use this 20-minute shoulder session. 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. Women's Health may earn commission from the links on this page, but we only feature products we believe in. Kelsey Wells's 20-Minute Shoulders and Back Dumbbell Workout. This post is sponsored by lululemon and ShopStyle and includes affiliate links. Rest for 10 seconds, and then continue to the next move. Make fat cry There are a few other advantages to this workout such as only needing one pair of dumbbells and a small amount of space, but the main idea is to burn as many calories as possible in a … This approach lets you target your shoulders without overtraining them, shielding them from injury while still helping you build cannonball delts. You’ll go through each of the 3 movements four times (35 seconds of work time, 10 seconds of rest). Press right arm up until right bicep is near the right ear. Your rest between exercises should be only as long as it takes to transition between moves. Sit back into a squat until thighs are parallel with the ground. Bring right foot back down to ground, then repeat on the opposite side. Fingers should be spread with palms pressing into the ground, while shoulders push away from the ground. Jan 4, 2020 Time: 20 minutes. Do each exercise 20 … Now you’ll attack an overhead motion. Complete as many reps as possible in 45 seconds. Return to start and repeat. Jump legs open, slightly wider than hip-distance, while bringing hands up overhead. September 21, 2020 at 12:39 pm . Using your body weight and dumbbells as resistance, you can follow one of three intensity levels for a full-body routine. Complete as many reps as possible in 45 seconds, alternating sides. Perform the circuits in order, repeating where noted. Hold a dumbbell in each hand with arms reaching toward the ceiling over chest. Posted by 10 days ago. How to: Start standing, feet hip-distance apart, toes pointed out slightly. He devised a workout that can be completed in 20 minutes or less, consisting of moves that combine bodyweight and dumbbell exercises. Repeat on opposite side. Complete as many reps as possible in 30 seconds, and then continue to the next move. Grab a set of medium to heavy dumbbells (or turn this into a bodyweight strength workout!) Walk hands back toward feet, keeping legs as straight as possible. 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. Arms should be out to the sides like a field goal, with elbows at 90-degree angles and a dumbbell in each hand. 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. By Charlee Atkins, CPT. 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. Arms should be out to the sides like a field goal, with elbows at 90-degree angles. Drive through legs to come back to start. This 20-Minute Dumbbell Workout Will Fire Up Your Core Like None Other. Equipment: Mat, Dumbbells. It’s best used after you’ve finished either a heavy chest or back workout. Return to start. July 30, 2020, 7:10 AM Trainer Lindsey Clayton shows you a 20-minute total-body dumbbell workout that you can do at home. Here's a … 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. Why trust us? All you need is a treadmill or some space to run and a dumbbell. 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. Equipment: Pair of 6- to 10-pound dumbbells. 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. You can use that or a dumbbell for this movement.). 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. We may earn a commission through links on our site. 20-minute dumbbell only workouts. Instead of leading with an overhead press, start by attacking the entire shoulder girdle and challenging stability. 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. Hi everyone, I plan on doing dumbbell only exercises at home for the month of December. You can do this dumbbell shoulder workout once or twice a week. Complete as many reps as possible in 30 seconds before continuing to the next move. Lower the dumbbells behind your head, while keeping your elbows by your ears (b). By Ebenezer Samuel, C.S.C.S. September 21, 2020 at 2:23 pm . 20-Minute Lower Body HIIT Dumbbell Workout. by Jen. That’s why you shouldn’t necessarily dedicate a full “day” to shoulder training. Use medium-weight dumbbells. This 20-minute workout consists of running paired with lunges, burpees and dumbbell hang clean and jerks. If you’re doing this as a standalone session, warm up with three 1-minute sets of lying Superman holds and 1 minute of jumping jacks. Complete as many reps as possible for 30 seconds. Lift hips toward the ceiling, keeping core engaged. The more you can keep moving and going from one exercise to the next, while still challenging yourself with weights and reps, the more you will get out of your 20 minutes! No crunches necessary. (Have a kettlebell? Pull right elbow toward the ceiling until right wrist is near ribs, then lower it down. Complete as many reps as possible for 30 seconds, and then continue to the next move. Share on Facebook Share on Pinterest Share by Email More Sharing Options. : sit on a plyo box 20 minute dumbbell workout hold one dumbbell in each.. Barbell and dumbbell hang clean and jerks ) this 20-minute dumbbell only workouts switching sides and! 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