20-Minute Full Body Dumbbell Workout | Beginner, All-Standing

If you're looking for a solid all standing strength workout, no lunges, this one's for you. Get all my home workouts when you hit subscribe to my YouTube channel. Or better yet, click that join button and become part of my YouTube community for more workouts, more accountability, and getting you to your fitness goals. All right, team. All standing, 20 minute full body strength, no lunges. It is gonna be a great workout. I'm excited. Full body strength. We got dumbbells anywhere from 15 to 20 pounds. Grab your weight. Going to go arms, legs, abs, arms, legs, abs. And then we got one full body move. So we got seven solid full body exercises done in Rachel's favorite format. Time drop. So your work time and your rest time decreases each set. You're going to do all seven moves. Three sets for maximum muscle building. All standing workout. It's going to be awesome. We're going to build some strength. Full body, head to toe. You ready to do it? Let's go. I'm ready. Let's get started with the warm ups. So starting right here, we're gonna go for some knee hugs. Pull your right knee up. Pull your left knee up. Rachel will have some modifications for you throughout today's workout. You can pick your level. Okay. Do what you can today. The workout is meant to make you feel successful, so do it. Feels good for your body. Nice work. Two more, two more. Right knee up. Nice. Left knee up. Now let's go for the hamstring curls. Heels to the glutes, back of the legs. Pull the heel to the glutes. Warm up those hammies. Nice. We're keeping the lunges out for those people who say lunges hurt your knees. Okay, so it's a great workout for you. We're still going to hit those legs without lunges. It go. Four, three, two, one. Standing cat, cow. Hands are going to come behind my head. I'm gonna round my spine. Pull my elbows together. Elbows pull apart. Chest expands. Do it again. Round through the spine. Open. Pull the elbows apart. Nice. From here, we're gonna hit the hamstrings. Point your right toes up towards the ceiling. Scoop down towards the heels. Big reach overhead. Switch it out. Left toes up to the ceiling. Big scoop down and reach. Right toes up. Big scoop and reach overhead. Do it again. Left toes, big scoop and reach. One more each way. Big scoop and reach. Last one here. Big scoop and reach. Squats. Rachel could squat to box if you want to, or you can go up or down and up. So having a box is just going to give you A target to aim for. It can help you with your range of motion. Okay, all the squats we do today, you could do body weight or you can add a dumbbell down and up. You could grab a chair or a bench if you want to have that target. To help you get your glutes back towards that bench behind you, drive through the middle of your foot for three and two and one. Now you're going to stand up, go into that hinge position. So push your hips back towards the wall behind you. Arms are coming out like you're going to do a back row. Do a row pull elbows back towards the hips. Release. Now reach your arms straight in front of you. Bring it back down. Row, release, reach. Nice. Row, release and reach. Two more. Two more. Row, release and reach. Last one. Row, release and reach. Stand all the way up here. Arms go up overhead. Alternate shoulder sweeps, the back. Sweep, sweep, sweep, sweep. Big sweeps to the back for 4, 4, 3, 2. Switch direction. Spin forward, forward, forward. Taking those shoulders through a nice full range of motion. Warming up for Those overhead presses. 4, 3, 2, 1. You can march it out. So bring those knees up a little bit more tempo. Pace if you want to. If you're feeling really good, you could even go for a high knee for eight, seven, six. You got it. Five, four, three, two, and one. Are you ready, Rachel? Nice and warm. We are nice and warm. We're going to jump into the workout. You get seven moves. Arms, legs, abs, arms, legs, abs, full body times three sets. The first set, we're doing 40 seconds of work, followed by 20 seconds of rest. Then we'll drop that to 30, 15, 20, 10 for the final set. So your work time and rest time are going to drop. We're going to start with a bent over back row. Try and go heavy here. Back is the largest muscle in the body. Rachel's got a modification. She's going to take one dumbbell and hold each head of it. I've got two dumbbells. We're going to hinge those hips back. So push the hips back and you're going to pull the elbows up towards the hips and release. 40 seconds. In three, two, go. Hinge and row and release. Pull elbows up towards the hips. Hold for a second. Lower with control. Pull, hold, squeeze. Lower with control. Think about having a nice neutral back, neutral spine. I like to think about a two by four from my head to my tailbone. Nice flat back and spine. Core is turned on nice. Row up towards the hips. Lower with control. Row to the hips. Lower with control. Awesome. Job, you guys. Nice work. Come on. Yes, you can. 10 more seconds here. Big, strong back release. Nice final 5, 4, 3, 2. Recover. Awesome job. 20 seconds. You can set the weights down if you want to. We're going to go into the squats. I'm going to take two weights at my sides, and I'm going to go for a squat. Rachel's going to squat to the box right there, as you can see. Great option. Just giving you a target of where to push your hips Back to. Nice. Five seconds. Grab your weights. We go in three, two. 40 seconds. So initially, when we were doing the back rows, we were pushing our hips back. Now you're dropping your hips into a squat. I like to think about my knees tracking towards my outer three toes. Chest up. Inhale on the way down. Exhale, drive through the middle of your foot. Inhale, down, exhale, drive, and stand. Nice work, team. One rep at a time. Awesome job. Arms, legs. We go abs next. Down and up. Come on. Dropping down to one dumbbell for your core. Ten more seconds here. You got this. Finish strong right here. Last five, four, three, two, and one. Rest. Nice work. I'm gonna drop down to one weight. I'm gonna hold it at my chest, goblet style. And we're gonna march, march, and march. We're gonna hit abs. So we hit the arms, we hit the legs. Now we hit the abs. Targeting the low abs right here with marches in three, two. Let's go. March and march. Trying to pull your knee right in line with the hip. Hold for a moment. Lower with control. Hold, hold. There you go. Control. Transferring the weight from side to side, just like you do in everyday movement. We're unilateral creatures. We walk, we run, we jog. Always transferring the weight from side to side. This is functional. It's meant to mimic that. Engaging your core. Can you get the dumbbell off your chest? The farther the dumbbell is from your chest, the more core you're going to turn on. Five. Ten seconds. Come on. I don't know why I said five there. Now it's five, four, three, two, and one. Nice work. Back to arms. I'm going to go overhead tricep extensions. If going into an overhead tricep extension right here does not feel good for you, Rachel's got a modification with an alternating tricep kickback. Okay, so you can go tricep kickback or overhead triceps. 40 seconds of triceps in 3, 2. Let's go. Bend and extend. If I had a mirror, I'm thinking Hide my dumbbell. Show it. Elbows are nice and tight. Nice work. Going overhead might mean you have to lower the weight a little bit. Option. Rachel's taking the weight right from the hip, kicking straight back. Still isolating the back of the arm, the tricep. Nice work. If you're with me. Core is turned on. Pull your ribs down towards your hips. No rib flare here. Down and up. 10 more seconds. Down and up. You got it. Finish strong. Final 5, 4, 3, 2. And recover. Nice work. Back to legs. We're gonna do a suitcase deadlift this time. Back that hip hinge. Holding the weights at my side like you would hold a suitcase in the airport. You're going to hinge and stand so there's a soft bend in the knees. You're initiating with a hip hinge. We're hitting our hamstrings and glutes here. In three, two, let's go. I like to think about crushing oranges in my armpits. It's going to keep the weights nice and tight to the body. If you start to feel this in your low back, just decrease your range of motion. So maybe you're going to the knees, then standing up. Think about pushing your hips back towards the wall behind you. Drive through the middle of your foot to stand you tall. You're activating the hamstring, the back of the leg, the glute, which connects to the hamstring all the way down and up. Posterior chain the back side of your body. Your low back is a muscle, so you're also building your low back with the deadlift. Nice work, guys. Stay in it. Final five, four, three, two, and one. Back to abs. Now go one dumbbell again. I'm going to hold each head of the dumbbell. You're going to do an overhead press with a crossbody crunch. Taking the dumbbell overhead, engages the core. Bring it down. Crunch, press, crunch. You don't have to do the cross body. It's up to you. We go in three, two. Let's go. Push, crunch. Push, crunch. There it is. Push, crunch. Nice work. Press and crunch. Press and crunch. Nice work. Awesome. I want you exhaling as you push overhead again. Ribs stay to hips. Not dipping into that low back. Soft bend in those knees. And crunch. Push and crunch. Nice work. One more big full body move after this, team. Almost there. 4, 3, 2, and rest. Nice work. Last move is a squat with a bicep curl. A squat with a bicep curl. So you're going to give me a squat stand curl. Okay. You can do a hammer Curl. That's what I'll do. Hands are gonna face in. Rachel, you got one dumbbell. You can go between the legs and then curl. Three, two. Let's go. Take it down, up, curl at the top. So dropping to one dumbbell is a great option that Rachel showing. Take it at your level. Squat and curl. We're hitting legs and biceps for the final move. Okay. Then we'll go back to the top. Work time will drop. Rest time will drop. We'll work through these seven moves again. Repeating exercises is the best way to master them. Create that muscle memory. Also best way to fatigue the muscle group and build strength in that muscle group. 10 more seconds. You got it. Curl. Nice work. Nice work. It's 5, 4, 3, 2, and 1. Rest and recover. Grab a sip of water if you need it. Circuit one is done. We are moving on. Circuit two. Work time and rest time are going to drop. So now you're going down to 30 seconds of work. Fifteen seconds of rest. Thirty seconds of work. Fifteen Seconds of rest. Starting on that bench over back row. Grab some water. Nice work again. Pulling the elbows back towards the hip. Holding that hip hinge back row. Keeping the dumbbells nice and tight to the body. We go in three, two. Let's go. Hinge, pull. Notice how the dumbbells are right by my knees. If you start to feel this in your low back, you could always go to one arm at a time. Single arm, back row. You start to feel this in your low back, the farther the dumbbells get out of here, away from you. Okay? Keep the dumbbells nice and tight to your body. Glide up. Elbows to hips. Squeeze. Lower with control. Squeeze. 10 more seconds. Awesome job. Remember that work time drops. Stick with it. 4, 3, 2, 1. Awesome work. Back to squats. Rest for 15 seconds. Rachel's gonna squat to box. I've got a squat right here. Here we go. 30 seconds of squats. Grab your weights. One or two? We go in three, two. Let's squat it out. Take it down and up. Remember, those knees are tracking out. Nice strong knees. Nice strong glutes drive through the middle of your foot. Take it down and up. You got it. Down and up. Chest up. Eyes up. Inhale down. Exhale. Press away from the floor. Inhale down. Exhale. Press away from the floor. 10 more seconds. You're doing so awesome. Stick with it, guys. Five, four, three, two. Recover. Nice work. One dumbbell goblet march. You're gonna hold that weight at your chest again. Marching, drawing the knee up in line with the hip. Right there. You got it. Hitting the abs this time. In three, two. Let's march. March and march. You got it. Transferring that weight side to side. Slow and intentional. Activating that core. Keeping that dumbbell off your chest if you can. You can always do this without a weight, too. Great option. Nice work. Arms, legs, abs, arms. Like abs. Back to arms. After this, we're hitting the triceps. Finish. 5, 4, 3, 2. Recover. 15 seconds of rest. Tricep kickbacks with Rachel. Overhead tricep extensions with me. Keep the elbows tight, keep the ribs tucked to the hips. Nice strong core, back of the arm. Tricep right there. 3, 4, 2. Let's go. Hide it. Show it. If you're with Rachel. Tiny bend, big extent. Tiny bend, big extent. Nice work. One rep at a time. You can do anything for 30 seconds. Yes, you can. Building that full body strength right here. One rep at a time. You got this, team final 10. 9, 8. You got this. 7, 6, 5, 4, 3, 2. Recover. Back to legs. Suitcase. Deadlift. Hip hinge. Pushing those hips back towards the wall behind you. Think about like, shutting a car door with your backside. Here we go. Weights at the side. Crush those oranges. Three, two. Let's go. Hinge, hinge, hinge, hinge, hinge. Drive through the feet. Hinge, hinge, hinge, hinge, hinge. Push the floor away from you as you stand. Nice. Weights are nice and tight at the sides, pushing the hips back. Range of motion might look different for everybody. Getting a nice stretch through the backside of the body, the hammies as you lower. Nice work. Lower with control. Drive up, standing in a neutral stance. 4, 3, 2, and rest. Awesome job. Back to abs. One dumbbell holding each head of the dumbbell. Overhead press. Cross body crunch. The push and the crunch. Alternate the crunch. We go in three, two. Let's go. Press and crunch. Press and crunch. Nice work. Push and crunch. Push and Crunch. Awesome job. 1. Press overhead crunch. Cross body press and crunch. There it is, team. Yes, you can keep going. You're crushing it. What would it look like if I said 10 more seconds? Let's go up and crunch. Final four. Three, two, recover. Last move is the squat and curl. Last move is a squat and curl. One dumbbell between your legs. One or two at each side. Squat and curl. Grab your weight. Here we go. Three, two. Let's go. Squat, stand, curl. Nice. 30 seconds. Move. Seven of seven. Right here, guys. We got one more time through the entire circuit and it is the power round. It is 20 seconds on, 10 seconds off. It is going to fly. By building solid strength right here. All low impact, all standing, no lunges. Crushing it, team. Five, four, three, two. Recover. Nice work, Rachel. Grab some water. Final set, third set, guys. Third set. 20 seconds on, 10 seconds off. It's gonna go really fast. Grab your weights. Power through seven more moves. You're almost there. Home strength. And you know what's coming. This is why the time drop is so fun. You know it's coming. Bent over, back rows. 20 seconds. Last time you're gonna do each move. Give me your best effort here. 20 seconds of rows in. 3, 2. Let's go. Hinge and row. Here we go. Pull lower with control. Just because it's 20 seconds doesn't mean you have to rip them out. Stick with that. Good form. Nice. Pull back towards the elbows to hips. Lower with control. Ten more seconds. Seconds. Nice flat back, tight core. You got this. Final five, four, three, two. Recover. Ten seconds to rest. We go right into the squat. Rachel's gonna squat to box. I'm gonna squat with two weights at sides. We go in three, two. Let's go right into that squat. Down and up. Nice work. Using whatever weight feels challenging to you this last round, the 20, 22nd round, should feel challenging. If it doesn't, I would highly encourage you to increase those weights. Okay? I think you're stronger than you think a lot of times. Come on. Five, four, three, two. You're out. One. Dumbbell goblet march. Get that weight up. We're marching in five. Here we go. Three, two, one. Power round, guys. Power round. The rest is short. The work is short. Make the most of it. Right here. March. March. Awesome job. Yes, you can. 10, 9, 8. You got this. 7, 6, 5, 4, 3, 2, 1. Rest for 10. Overhead triceps. Here we go. Final time on the triceps. Overhead or kickback? Here we go. Get it up. We go in three, two. Let's go. Bend. Extend. Final 20. Yes, you can. Does that weight feel challenging? Let's go. Challenge yourself today. You're here to get better. You're here to get stronger, building strength. One rep at a time for 5, 4, 3, 2. Recover. Suitcase. Deadlift. Weights are at the sides. Crush the oranges in the armpits. Hinge the hips back in three, two. Let's go. Hinge, hinge, hinge. Nice work. Hips. Go back. Stand tall. Awesome job, guys. Hips. Go back. Stand tall. Absolutely crushing it, team. Ten more seconds here. Absolutely crushing it. I'm so proud of you. Finish strong. 5, 4, 3, 2. Recover. 1. Weight. Overhead. Press and crunch. This is your core Move your ab move overhead. Press and crunch. Here we go. Three, two, let's go. Push, crunch. Push, crunch. Nice work. Press and crunch. You got it. Press and crunch. Almost there. Ten more seconds. Let's go. Finish strong. One more move after this. It's 5, 4, 3, 2, 1, you're out. Final move, squat and curl. Last move right here. Finish strong, guys. Three, two, let's go. Squat and curl. Nice work. Final move. You did it. 20 minutes solid full body strength training. So proud of you. 10 seconds. Finish it. Yes. For 5, 4, 3, 2, 1. And you're done. Awesome job, Rachel. Way to go. So proud of you. Quick stretch and you are out of here. Go ahead. Flap those arms. Open it up. Nice work. Let's take right arm across the body. Drop the shoulder. Gaze over your right shoulder. You could roll that wrist out. Those forearms are tight from holding those weights. Nice job. Flap it out. Other side. Left arm across the body. Gaze over your left shoulder. Roll that left wrist out that left forearm. So proud of you guys. Way to go. Awesome job. Big reach up. Reach for the middle of the back with your right hand to open that tricep. Up those triceps. We did so, so awesome, you guys. 20 minutes. In the book, we have a 10 minute beginner core workout. If you want to add that on, we can link that at the end of this video so you can do that as well if you're looking for something a little extra. Otherwise, I'm so proud of you. Way to get it done. Nice work. From here, let's go back to those hamstring scoops. Can you put your right toes up to the ceiling? Big scoop. Stretch through that hamstring. Do it again on the left. Big scoop. One more each way. Here we go. Big scoop. That feels good. Always working on our mobility and range of motion, trying to stay active and strong. Way to go, Rachelns. Way to go, team. Love to see you back on the mat for another workout soon. Awesome job crushing that workout. If you loved it, hit subscribe to my YouTube channel. I've queued up a beginner core workout you could add on here. Otherwise, I have a full 30 day beginner workout challenge. You can find it all in this playlist right here. Have a great day.