20 Minute Full Body Dumbbell Workout NO REPEAT (Strength & Endurance) + Cool Down

Increase your strength and endurance in this follow along 20 minute full body dumbbell workout that will build muscle and burn fat! This home workout will target almost all muscle groups. This full body dumbbell workout is great for all fitness levels and is low impact and apartment friendly (no jumping workout). All you'll need for this full body workout is a light or moderate weight pair of dumbbells and a mat. Give it a try and let us know what you think in the comments! 🔥

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Don't forget to warm up before your workout
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw

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FREE HOME WORKOUT PROGRAMS
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

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WORKOUT DETAILS
Duration: 20 Mins + 4 Min Cool Down
Equipment: One set of dumbbells (I'm using 25 lb / 11.3 kg dumbbells), a bench (optional) and a mat.
Timing: 40 Sec Work, 20 Sec Rest

LOWER BODY
0:20 Goblet Squat
1:20 Sumo Squat
2:20 Lateral Switch Lunge
3:20 1-1/2 Romainan Deadlift
4:20 Alternating Curtsy Lunge

UPPER BODY
5:20 Standard to Hammer Shoulder Press
6:20 Upright Row
7:20 Alternating Standard and Hammer Curls
8:20 Bent Over Rows
9:20 Standard and Hammer Chest Press

CORE/ABS
10:20 Weighted High Crunch
11:20 Weighted Russian Twist
12:20 Weighted Isolation Crunches
13:20 Weighted Lean Back & Pulse
14:20 Weighted Hollow to Tuck

FULL BODY
15:20 Alternating Reverse Lunge + Curls
16:20 Dumbbell Snatch R
17:20 Dumbbell Snatch L
18:20 Renegade Rows
19:20 Thrusters

FINISHER 20/20/20
20:20 Sitting Shoulder Press
20:40 Dumbbell Push Ups
21:00 Sumo Pulses

21:20 Cool Down & Stretch

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!