20-Min Full Body Strength Workout (All Standing, No Repeats, Dumbbells)

All standing, all strength, and no repeats. If you want to build some serious muscle in an efficient workout without ever dropping to the mat, this full body dumbbell workout is your sweet spot. So grab your weights and let's jump in. All right, team, we're back with one of your favorites. It's quick, it's dirty, it's full body, and all you need are some dumbbells. I'm Lindsey Baumgren of Nourish Move Love, and I'm joined by the amazing Rachel. Hi. She'll be offering modifications throughout today's workout, but you don't need a ton of them because we're gonna stay all standing, we're never dropping to the mat, and all you're gonna need are some dumbbells. I'm gonna. I have anywhere from 20 to 25 pounds on set with me today, and we're going to work through three big circuits. We're going to target the major muscles in your body, starting with legs and shoulders. We're going to hit legs and back, and then we're going to hit legs, chest, tri, and biceps. We're going to hit those accessory muscles to finish it off. It's all standing. It's no repeats, which you love. So grab your weights and let's get started with a warmup. We're going to start feet shoulder width, distance apart. We're going to go big. Inhale, reach up, exhale. Hands come to the back of your head, and you're going for a standing cat. Cow. So you're gonna round through the spine, elbows collapse, and then you're gonna pull the elbows apart, chest expands. Do it again. Round through the spine, elbows collapse, and then open. Nice. Two more just like this. Round and collapse. Open. Stand tall, stand proud. One more round through that spine. Stand tall, stand proud. We're gonna go right from this into a good morning. So you're simply pushing your hips back towards the wall behind you. Stand tall. Think about lengthening through the backside of your body or stretching through your hamstrings, which are the muscles on the back of your legs. Push your hips back. Press the floor away to stand tall. Two more. Push your hips back. Nice. One more right here. Soft bend in the knees. Stand tall. And then we're just going to go for some alternating shoulder sweeps to the back. Soft bend in the knees. Core stays tight to stabilize you. Warming it up, we're going to start this circuit, switch directions with legs and shoulders. We're going to hit those right out of the gate. So get those shoulders nice and warm for 3, 2, and 1. We're dropping into a squat, so it's just down and up again, just pushing that floor away from you as you stand tall. Trying to get a little bit deeper with each squat. You could do squats today holding one dumbbell or two. We're going to start each of the three circuits off with a squat, but a different variation of a squat. So we're going to work through three different variations of squats today. You're here for three. Nice work. For two and one, we're gonna go into a split lunge. Let's go. Right foot forward, left foot back. You're gonna stay feet planted in this position. You're gonna drop the back knee to the ground. Stand tall, back knee to the ground. Nice drumming up through this front foot. Nice work. Weight is there. Shoulders are staying stacked over your hip. Drop the back knee to the ground. Push the floor away. Drive through this front foot. Nice. Give me three, two, and one. Drive this knee up. Just give it a knee hug, knee hug. Stretch and lengthen through those glutes. And we're going to switch sides in three. In two and one this time. Left foot forward, right foot back. Same split stance. Drop that back knee to the ground and stand. Drop and stand. Nice pushing that floor away this time. Majority of the work is in the left front foot. Awesome job warming up that lower body. We're going to alternate today. Legs, arms, legs, arms. Going to hit every major muscle groups in that alternating fashion. You got two more here. Down, up, down, up. Just go for some heel or heel to heal the butt. Open up the quads, the top of the thighs here. Nice work. 4, 3, 2, 1. Big inhale. Reach up. Elbows are gonna or hands are gonna collapse. Finding your elbows. And from here, just take a nice pull. Open up the lats, open up the side body. Same thing. Pull over to the other side. Back to center. One more time. Pull. Big inhale as you exhale. Lengthen, lengthen, lengthen. Do it again. Big inhale. Stand up tall. Exhale, pull and drop. Nice work. All right, alternating hamstring scoop with a reach. So you're going to kick your heel out. You're going to scoop, reach. Switch it out. Left foot, scoop and reach. Nice work. So as you scoop and reach, think about lengthening through that backside. Nice big scoop and reach. Scoop and reach. One more each way. Scoop and reach. Last one. Scoop and reach. Take a nice wide stance. Finding a lateral squat. Your toes are going to face me or slightly out. From here, you're just going to shift the Weight, side, center, side, center, side, center, side, center. So you're driving off that bent knee. Nice work. You think about bringing your rib cage to your thigh on this one. Rib cage to thigh. Okay. Whatever range of motion is available to you, that's what you're going to hit today. I also like to think about transferring the weight to the outer edge of my foot. On this one. We will be hitting lateral movements. Okay, move in on all planes for three. Awesome job. Finish your warm up right here for two and one. Walk it in. That is your warm up. Are you warm, Rach? Nice and warm. Warm and ready to go. We're going to jump into your first circuit, which is legs and shoulders. You have five exercises, starting with squats, basic squats. Grab the weights you want to use for squats. You're going to hold one weight at your chest or two at your sides. And you're just going into a standard squat. It is 40 seconds on, 20 seconds off. So it's just down and up. You're squatting for 40 seconds. And then we'll move on to some lunges. And then we're going to target the shoulders. Ready, Rachel? Let's go. Let's do it. We go in three, two. Let's go. Inhale, down, exhale. Push that floor away. Nice work. You are squatting for 40 seconds. We're going to start every circuit with a squat. Starting circuit one with a basic classic squat. Nice work. Feet are parallel, pushing that floor away as you stand up. Big exhale. Use your breath to push that floor away. Inhale on the down, exhale on the push. Knees are going to track towards your outer three toes. Try and go heavy here, remembering you're only hitting each exercise once. Nice. You got 10 more seconds in this squat. Down, up, down, up. Yes. Team, you're here for 5, 4, 3, 2. Give me one more squat. Down and up. Rest for 20. We're gonna go into a split lunge. Let's go. Right foot forward, left leg back. You're going into a split lunge. Drop the back knee to the ground. Press the floor away. Down and up. I'll let my grip rest for a second. Okay, you got five seconds and you're on. 40 seconds right here. Grab your weights. Three, two. Let's lunge. Down and up. So you're staying right here in this split lunge. Feet can stay planted. If you wanted to add on to this, you could add a balance knee drive, a lunge with a knee drive completely optional. You decide, right, Your workout, you get to decide how to scale it again, you can always drop down to one weight. You can use two weights and go heavy. It is your workout today. You decide you're only going to do this leg once. Then we're going to do the other leg. We're going to switch to a shoulder press after this. Alternating legs and arms. I'm going to take it from a kneeling position. Rachel's going to stay standing. You're here for three, two, and rest. I'm going to stay kneeling, grab a slightly lighter weight, and I'm going to go. Let's go. Shoulder press on the left. Since I did my right leg, it'll just be natural. Single arm shoulder press. I'm going to go for a neutral press. Palm is going to face my face. Push. And lower. Okay, you're there in three, two. Single arm press, press. Inhale down, exhale, push. Inhale down, exhale, push. So taking it down to the knees. I know we said it's an all standing workout. You can absolutely stay standing with Rachel. Taking it to the knees is really taking my legs out of the equation, forcing me to isolate this left shoulder right here. Inhale, down, exhale, push. Other arm can be out for counterbalance. Push. Nice work. These are your moves. You're going to repeat it on the other side to finish circuit one. Come on. You're here for five, four, three, two, and one. That should feel challenging for those shoulders. Yes. All right, switch it out. Left leg forward, left leg forward, right leg back. Split lunge option to add that knee drive. Split lunge option to add that knee drive. You have a split lunge and a single arm press. Other side. This is going to close out circuit one. And you are done with circuit one. Grab your weights. You're on in three, two. Let's go, let's go. So down up is your option right here. You can keep your feet stable. That's a split lunge. If you want to add a little intensity, you're going to add a knee drive, lunge and knee drive. This is going to add a balance component. Another way to just scale the lunge. 80% of the work is happening in that front left leg. Driving through that front glute and quad. Dropping that back knee to the floor. So much control. Control on the down, power on the up. Yes. Ten seconds here, guys. Weights are feeling heavy. We only do each side once. Final five, four, three, two. And rest. I'm going to drop back into that kneeling position. Okay. I'm just gonna put a towel under my knee. My knee. Felt it on the Last one. Dumbbells in the right hand, single arm shoulder press on the right. Standing or kneeling? You get to decide. It's your workout. Last time on legs and shoulders closed out. And we're on to legs and back in three, two. Let's push. Push. I'm doing a neutral press. Palm is facing my face. You know, we take it more into an Arnold press. If you want to hit a little bit more head of the shoulder with more rotation. Other arms up for counterbalance. Inhale down. Exhale, Push. Shoulders are feeling spicy. 20 down, 20 to go. Halfway, guys. Halfway. Halfway. Knock shoulders out right away. Right knock should go out and then, Rachel, we're going to circuit two, which is mine and your favorite muscle groups, legs and back. Nice work, team. Final five, four, three, two. You got one more press. Push it. Yes. Team. Boulder shoulders today. Boulder shoulders. Boulder shoulders. All right, grab some water. That's circuit one. Moving on to circuit two. Five new exercises hitting legs and back. We're starting with a squat as promised. This time it's going to be a wide squat or a glute bias squat. Two weights here. A little bit wider stance, slightly hinged over. It's going to lengthen through the glute and hamstring. Put more tension into your glute and hamstring. Glute bias squat. Grab the weights you want to use for a glute bias squat. You're going right from that into a staggered deadlift. Squats and deadlifts. Here we go. A little bit wider squat. I'm going to take my weights between my legs, slightly hinge over so my shoulders come more parallel to the ground. Squatting in 3, 2. Let's go down and up. Pushing that floor away. Slightly wider stance here. Like I said, this hinge forward pattern lengthens my glutes and hamstrings, which puts more tension or work into my glutes and hamstrings. Wider squat also turns on a little bit more of my inner thigh. This wider stance does inhale down, exhale, same thing. Push that floor away as you exhale. Nice work, guys. I love that this variation is a sneaky way to hit the muscle again without repeating a move. It's technically no repeats, but very sneaky. As a trainer, you know, I find there's a lot of benefit and repeating exercises and taking that muscle group to fatigue. So we're finding sneaky ways to make this. No repeat for 3, 2, and 1, but still challenge those muscle groups, right? And it hits it a little differently. Hits it differently. Now we're going to go into a stagger deadlift. So right foot forward, left toe propped behind you. Crush those oranges in your armpit. Break at the hip. Soft bend in this knee. Majority of the work here is in my right leg. Okay, right leg, hammy and glute. You're on in three, two. Let's go. Hinge, hinge, hinge, hinge, hinge. Push that floor away to stand tall. Deadlift is a slow, controlled pattern. Allows you to go heavy. We're really targeting the glutes, hamstrings, and hips here or your posterior chain, which is your back side of the body. Believe it or not, deadlift is also a back exercise. Low back is very turned on here. You might say. I feel that. If you feel that, you can try a suitcase carry. Carry with your weights. That's shifting the weights to the side right here. More of a suitcase deadlift. The closer the weights are to the muscle group. That's working right. Keep the weights tight to the body. Nice transitioning to back in 4, 3, 2. Let's do one more. Down, up. Nice work. I'm gonna keep this weight right here. I'm gonna prop it up. We did shoulder presses on the left. Let's do rows on the left. Give the lefties a shout out. Yeah, this one's for the lefties. This is for the lefties. So I'm going to prop my right hand on this weight. I'm going to row. Single arm row, elbow to hip pocket. Hold, squeeze lower with control. In three, two. Let's go. You want to go heavy here. Really get that nice length at the bottom. All right? So you can almost, like, think about letting your shoulder come out of socket. Then pull it down into socket, let it reach and lengthen. Then shoulder blade goes down and back as you contract the muscle group and pull that elbow towards your hip. Right. But then you want to just control the down. A lot of times you see, like the row, row, right. Think about up, hold lower with control. Up, squeeze lower with control. The centric portion of the movement or that way down in this case, can be just as challenging if you go slow. For three, two. Give me one more pull and release. Nice work. Same thing. Other side. So now we're going to transition. Deadlift up, left leg forward, right toe popped. Same thing. Hinge at the hips. The soft bend in this front leg. Working the left glute. Hammy. And then we'll row on the right arm. Legs and back. Here we go. Finish it. Deadlift. Deadlift. In three, two. Let's Go. Let's go. Hinge, Hinge, Hinge. Crush those oranges in your armpits. Awesome job. I love when we can hear from you guys in the comments section. We had Siri Bailey comment on this workout, and she said, this is the perfect workout for my day. I was lacking motivation but still wanted a good sweat. And this was it, right? This is a great workout to come back to on those days. You're slightly lacking motivation to know that you only have to do each exercise once. Still getting a good, solid, full body burn in hitting every muscle group. Ten more seconds here. Siri also called you the best instructor ever, but you're too humble to read that part of the comment. But she did, and we all agree. We appreciate you, Siri. For three, two, and rest. I was very humbled by that. Thank you, Siri. I was like, wow, we love our community. They're the best. Single arm row, right hand. This time, get that good reach at the bottom pull elbow to hip pocket as that shoulder blade goes down and back. All right, here we go. Single arm row, and then we're closing out. Legs and back in three, two. Let's go. Last move in circuit two, and then we hit all those accessory muscles. We're gonna hit the biceps, the triceps, and we're gonna throw the chest in there, too. All right? Chest is a little bit harder to do from a standing position, but we've got a move for you. We're gonna hit all those accessory muscles in Circuit 3 to finish off this full body dumbbell strength workout. All strength right here. 20 minutes. Get in, get out, get it done. I do love how fast these workouts go. Like, we just fly flies, right? We are all about quick and effective workouts that fit your everyday life. Right. The best workout is one you are actually going to do, and we want to meet you there for 5, 4, 3, 2. Rest and recover. Weights are down. Nice work, that circuit 2. Grab a quick sip if you need one. We're moving on to circuit three, your final circuit of this workout. And we're going to go into a lateral squat, a variation of a squat. So we got lateral squats, lateral lunges, standing chest flies, biceps, triceps. Let's knock it out. I'm gonna use one weight for the lateral squat. Okay. If you got lighter weights, you could use two. Dig that. Nice stance. Toes facing me or slightly out. You're gonna hit side center, side center. You could rack a weight here. You could keep it down. I'm gonna keep it down. We're gonna Hit right in three, two. Let's go. Hit right, drive. Hit left, drive. So you're driving off that bent knee, hitting side to side, targeting a little bit more of those outer glutes. Your glute med right. Your hip abductors that stabilize your pelvis. Drive with power off that bent knee. Down, up again. Shoulders can come a little bit more parallel to the floor. A little bit more of that forward lean. Rib cage to thigh drive. Rib cage to thigh drive. Nice work, team. Yes. You have 10 seconds in this move. Stick with it. Awesome job, team. Final five, four, three, two. Give me one more. Down. Up. You're out. Nice. We're new. Lateral lunge. Should we give the lefties or their honor? Yeah, we're gonna hit left first. Normally, I always go right first. This one's for the. This one's for the left. Is it southpaw? Yeah. Lateral lunge to your left. I should know that my husband is one drive out of it. All right, we go there in three, two. Let's go. Let's go. Lateral lunge to your left. Drive out of it again. If you got two lighter weights, you're just framing your foot right here. Framing this foot. Drive out of it. So I like to think catch on the way down, drive on the way up. So think about deceleration, acceleration. All right, hit your brakes. Drive with some power. Hit the brakes, absorb it. Hit the gas, Power up. Hit the brakes, absorb it. Hit the gas, power up. Nice work. That's fun, right? Yeah. Must be, because I'm such a skilled driver. My husband would say otherwise, but I can claim it for this video. Nice work, team. Awesome job. Finish strong. Awesome job. Final five, four, three, two. Rest and recover. Nice work. I'm gonna alternate down to my lower weights. We're gonna do a standing chest fly. So you're gonna hold your weights, palms are gonna face out away from your body, and you're gonna fly. Pinky to shoulder. Pinky to shoulder. Think about squeezing across or breaking an egg. Right here. Crack the egg right there. Standing chest flies in three, two. Let's go. Right arm flies left. So I'm dropping. Drawing. Opposite pinky, opposite shoulder. Don't normally do this with 20s, but I only got to do it once, so I'm going to challenge myself to go heavier and on a full body workout. You always say that. Yep. Full body day is a great day to challenge yourself to pick up those heavier weights. Right. Hitting every muscle group. Truly, this is the only exercise targeting chest, but we did already target shoulders, and this hits A little bit of shoulder, too. The type of move that you're like, maybe pushups aren't so bad. Yeah, right. Maybe I would rather do pushups. I wouldn't mind hitting the 4 for pushups right now. 5, 4, 3, 2, and rest. Woo. All right, that's our chest move. All right, we gotta hit lateral lunges. Other side. So now you're doing a lateral lunge to your right, lateral lunge to your right. And then we're going to hit some bicep curls and triceps. This is your last lower body move, Rachel. Let's go. Lower body move. Hit right, hit right. In five. Take a big, big breath in through the nose. Open mouth, exhale. Hit it in two and one. Let's go. Nice. Remember, you're hitting that gas on the down or hitting the brakes on the down, gas on the up. Absorb it and then power through it. Awesome job. Really think about transferring the weight, too, to the outer edge of that foot and then really power up. Nice work, guys. Building strong outer glutes. Really important for how we move in everyday life. Lot of lateral patterns, right? We're from Minnesota. We go skiing, we go skating. We slip on the ice sometimes. If you can't see, there's a ton of snow out this window right now. Ten more seconds. Whoo. Power up, power up. Biceps and triceps. That's all that's left for. Five, four, three. You're gonna give me one more? Two. Down, up. And you're out. Nice workout. All right, biceps and triceps. Weights you want to use for bicep curls. You can alternate them or go two at a time. And then overhead triceps. Those are your final two moves. That's it in this full body strength workout. Knock it out. Two more exercises. You're curling in three, two. Let's curl. Let's curl all the way up. Lower with control. Another move. That eccentric portion of the movement. Slower is harder. I'm going for a little bit of a rotational curl. I'm going palms to my thighs, and then we're going palms to my shoulders, adding a little rotation in there. You can give me straight supine, where your palms face out the whole time like this, right? Or you can go straight hammer if that feels better for you. Again, truly your workout. Do what feels good for you today. The whole point is to show up and feel better on the other side of this 20 minutes. I hope you're feeling stronger as a result of showing up today. That is the goal, guys. That is the goal for 3 2. Give me one more. All the way up, all the way down. Nice work. Now you're going to drop down to one weight, and you're going to give me 40 seconds of overhead triceps right here. Hide the dumbbell. Show it. Overhead triceps. This is your final move. Hitting those final accessory muscles, and you are out of here. Nice work. Load it in three, two. Let's go. Let's go. I like to think hide the weight and show it. Also really important here to think about where my ribs are. I know it's funny to think about, but anytime I go into an overhead pattern or an overhead press, I like to think about, where are my ribs? My ribs should be stacked right on top of my hip bones, right? I don't want those ribs flaring out. I want those ribs where. I like to think about a string that goes from my rib cage down to my hip bone and pulling that string nice and tight during this overhead pattern. Inhale, down, exhale, push. You got 10 seconds. 10 seconds, and you are on the other side of this workout. Yes, you can. Keep pushing for five, four, three, two. Rest and recover. Nice work, Rachel. High five. Got it. Done. We are flapping those wings out. We are shaking out that strength, that last lactic acid that just built up. We put some resistance on those muscles. Now we're going to stretch it out. And you're done. So proud of you for showing up. Let's start with those triceps. Big inhale up. Exhale. Reach for the middle of the back on the right option to stay here option, add a slight side body lean to really add some length. Open up tricep, open up the lats. Back to center reach. Inhale, exhale, Collapse on the left. Stay here again. Add that side bend. Get a little bit more length. Nice work, team. Proud of you for showing up today. Back to center. We're gonna kick that right heel out and want that nice hamstring. Scoop and reach. Do it again right here on that right leg. Big scoop and reach. Release all that tension. One more time for in that low back. Scoop and reach. Same thing. Other side. Left toes out. Here we go. Scoop and reach. Nice work, team. I hope you feel stronger as a result of today's workout. We'd love to see you back on the mat for another workout soon. We did a lot of quad work. Let's go. Standing quad stretch. Heel to glute. Tuck the tail one to me. If you love this workout, you would love our strong 20 program. I'm gonna cue that up for you in the description below. Love for you to give our strong 20 program a try. It is low impact strength just like you experienced here 20 minutes a day. I'm asking you to commit to two weeks to a stronger you. So I'm going to link that up for you in the description below. Thanks for joining us today. Awesome job Rach. There you go Lynn. High fives to you at home. We'll see you back on the mat. Awesome job team. I hope you feel strong. If so, hit subscribe to our YouTube channel. And like I mentioned, I've queued up day one of Strong 20, our 20 minute a day two week strength program. You can find it all in this playlist right here. Join me and let's get Stronger.