20-Minute Full Body Dumbbell Workout (No Repeats!) | All Standing, At-Home Strength

We're back with an audience favorite. It's full body, all standing, no repeat, all strength, and we're going to knock it all out in 20 minutes. Get all my free home workouts when you hit, subscribe to my YouTube channel. Or better yet, hit that join button and become part of my YouTube community for more accountability and support to reach your fitness goals. All right, team, you love the all standing, all strength, and no repeat. So that's what we're coming at you with. And I'm joined by the amazing Rachel. Hi. She'll offer some modifications today if you need them. All you need today are dumbbells. We have anywhere from 15 to 25 pounds on set with us, and we're gonna knock out 15 full body exercises. You're only gonna do each exercise once, but they build off each other. We go legs, then arms, then a combo move. You do it one time and you're done, and we keep moving on. No repeats. All standing, all strength. You love it. We're gonna hit every muscle group, head to toe. So grab your weights, and then let's get started with a body weight warmup. And then we're gonna jump in. All standing warmup. We're gonna go right here. Feet are stacked underneath your hips. Big inhale, reach up nice and tall. Exhale. Hands are gonna come to the back of the head. We're gonna go for a standing ca. Spine, Elbows collapse. Pull the elbows apart. Spread the chest apart. Do it again. Round the spine. Elbows collapse. Pull the chest apart one more time. Round and collapse. Pull it apart. We go. Good morning. So now you're gonna go hips, go back. Breaking at the hips. Stand tall. Nice work. Do it again. Break at the hips, stand tall. So think about pushing those hips back towards that wall behind you. Drive the floor away to stand you straight up, lengthening through the hamstring, the back of the legs, and the low back. Right here. You got two more. Push the hips back, Stand tall. One more time. Push the hips back, stand tall. Now bring your arms up to a goal post. You're gonna go palms down, palms up. Reach for the sky. Bring it back down. Palms down, palms up, reach for the sky and pull. Two more. Down, up, reach and pull. One more. Down, up, reach and pull. Awesome job. We're gonna hit the calves and ankles, so just give a calf raise, lifting your heels off the ground, calf raises, strengthening ankles and calves. Back of the lower leg right here for four. Nice work. Three, we're gonna drop into some squats in two and one. Take those feet a little Bit wider if you need to. You're gonna drop your hips down and up. We're gonna go into some squats right here. I want you to push those knees out away towards your outer three toes. Drive that floor away from you to stand up nice and tall. Awesome job warming up those legs right here. Can you get a little bit deeper with each squat? You have four. Nice work. Three step back lunges in two and one step back lunges. So we're just gonna go right foot back. Left knee drops to the mat and right knee drops the mat. Really think about driving through the front foot of this move. Nice work. Step back. Shoulders are staying stacked right on those hips. Nice strong front knee. You're here for four. Nice work. Three and two and one. Standing here, can you balance and pull the right knee? Woo. There's the balance. Pull the right knee to the chest. Set it down. Switch it out. Left knee to the chest. Nice. Couple knee hugs here. Think about lengthening through the glute as you pull that knee up towards your chest and give it a little hug. One more each way. Nice work. Last one, right here. Awesome job. Step nice and wide. Lateral squats. Hit side, center, side, center, driving off that bent knee to stand you tall. Hit it. Stand up, rolling the weight to the outer edge of the foot, driving off those outer glutes to stand you tall. One more each way. Side, center, side center. Walk it in. Hinge at the hips. Take those arms, thumbs up. Go 45. Straight out to the side. Do it again. Thumbs up, 45 to the side. Two more times. Thumbs up, 45. Right there to the side. Nice work. One more. Thumbs up, 45 to the side. Rise all the way up. Roll it down. Touch the floor. Wiggle your toes. Bend at the knees. Roll all the way up. Two big shoulder rolls at the top. Ready to do this thing, Rach? Let's go. I'm warm, you're warm. Let's jump in. Exercise one, we're gonna start with a classic deadlift. Classic deadlift. So I'm going to try and go heavy here. My heaviest weights. You can kick your butt where your feet land. That's a good deadlift stance. Crush some oranges in your armpits. You're going to hinge at the hips and stand tall. 40 seconds on, 20 off. You're doing the deadlift. You only do it once. Push those hips back in. Three, two. Let's go. Hinge, hinge, hinge. Soft bend in the knees. Stand tall. Drive the floor away. Hinge, hinge, hinge. Push the Floor away. To stand up, think about lengthen through the hamstrings here. Back of the legs, stand up tall. Lengthen through the hamstrings and stand up tall. Nice work. Push those hips back. Stand up. Nice. We're gonna go legs, then we're gonna go arms, then we're gonna put it together in a combo move. All right, so the combo here or the arm move, we're gonna add on and we're gonna go to shoulders Next. We're going to shoulders. You got 10 more seconds here in this deadlift. Push those hips back, push the floor away and stand tall. Awesome job. You're here for five, four, three. Give me one more down and up. Nice work. I'm going to drop down some lighter £20 for my shoulders. We're going to go alternating shoulder press. You're going to rack them. Push right and push left. Now, if you got lighter weights, you're going to go ahead and give me two arms at the same time with your lighter weights. We go in three, two. Let's go. Palm facing my face. A nice neutral shoulder press. Push, inhale down, Exhale, push. Inhale down, exhale, push. Nice full extension. Think about bringing your bicep to your ear. Bicep to ear. Exhale, push, inhale down, exhale, push bicep to ear. There it is. Nice work. We got heavy weights and you want to add a little 2 inch dip drive to help a little bit. Or if you really want to isolate those shoulders, you could take this to a seated position, take the legs completely out of the equation and really focus just on those shoulders. Nice. You're in the final 10 here, guys. Then we're going to go to our combo move where we put these two exercises together in 3, 2 and 1. Awesome job. So we're going to put it together with a deadlift clean shoulder press. Here's what it looks like. Hinge at the hips, clean to the shoulders, push overhead rack, reset. Deadlift, clean shoulder press. It's a big, complex movement and you're there in three, two. Let's go. Hinge at the hips, drive to the shoulders, push overhead rack, reset. Hinge at the hips, drive to the shoulders, push overhead rack, reset. Nice work putting those first two moves together into this combo move that's hitting the back of the body. Hamstrings, glutes, hips, shoulders and core. Right there. Nice work. Hamstrings, hips, shoulders and core. Put it all together. 10 more seconds. Yes, you can. Clean and push. Nice work. Back to legs in 5, 4, 3, 2 and recover. Set it down. Grab a quick sip. We're going to move on. Wide squats, in rows. Squats and back rows. Squats and back rows, wide squats. I'm going to take these two weights between my legs. Down, up, right here. Squatting down, up. You're there in three, two. Let's go. Wide squat, down and up. So think about pushing that floor away from you as you stand tall. This wider squat is not comfortable for you. You can always go more narrow. Take the weights outside the legs. Wider squats. Just going to target a little bit more of my glutes. Nice work. Exhale. Push the floor away from you. Inhale down. Exhale, push. Nice work. We're hitting legs and back right here. We're going to go to back rows next. Watts is your lower body move. Back is going to be your upper body move. And then we'll put it together in a combo move. Nice work, team. Five more seconds. Five, four, three, two. And recover. Now you can walk those feet in weights. Come outside. Now you're going to hinge at the hips and you're going to row and down. Give those wrists a quick break. Roll it out, shake it out. Back rows could always alternate or give me two at a time. I'm going to try and go two at a time. Grab your weights. You're on in three, two. Let's go. Row. Lower with control. Elbow to hips. Lower with control. So core is nice and tight here. Back is flat. Pull low earth control. I want a nice neutral neck. Shoulder blades are out of the ears. Think about pulling your shoulder blades down and back, squeezing them together as you pull. Right there. This is a pull exercise. Pull shoulder blades, go down and back. Hold at the top. Lower with control. Nice work, team. You got this. We're going to add some lateral movement. Going to be a lateral squat with an alternating back row. That's where we go for our combo move. In 5, 4, 3, 2, 1. Nice work. So you can drop down to one weight. It's gonna look like this. You're gonna take a wide stance. Toes face me are slightly out. If I have the dumbbell in my left hand to start, I'm gonna hit right. Hold, row, stand up. Switch my grip. Hit left. Hold, row, stand up. Switch my grip. Putting them together. Hit right. In three, two. Hit right. Hold back row, stand tall. Switch at the top. Hit left. Hold back row, stand tall. Switch. Hit right row. Combo move right here. Remember, you're only doing each exercise once. It's all standing and we're still going to hit all the major muscle groups in your entire body. Nice work. I love that you found ways to repeat the muscle without repeating the move. Yes. That's like the. That's the trick, right? Right. Makes it still really fun and engaging for your body and your mind. But we're still trying to find a way to really take those muscles and work them nice and hard. So you benefit by building strength in this workout. For 3, 2, and 1. Nice work. Awesome job. Now we're going to alternating lunges, so step back lunges. You're going to grab your weights. Alternating step back, lunge. Step back right. Step back left. All right, alternate that setback lunge, dropping your back knee to the mat. We're going to add on biceps and then put it together. We go in three. Grab your weights in two and one. Step back right. Stand tall. Step back left, stand tall. Nice driving through that front foot. That is the goal here. Drive through that front foot. Gently drop that back knee to the ground. If lunges don't feel good for you, you can always go back to squats. For me, you can always sub a glute bridge. I know we're going all standing, but if you wanted to take it to the mat, you could do that. Nice work, team. One rep at a time, drive through that front foot. Gonna add on a bicep curl here. 10 more seconds for these lunges. Finish strong, finish strong. You got this. What would it look like if I said 5, 4, 3, 2? Let's do one more? Yes. Nice work. Right there. Bicep curls. Gonna rotate palms face the shoulders, lower with control. Palms face the shoulders lower. Control. One rep at a time, just curling right up. And then we're going to add on curtsy lunge with a bicep curl. Grab your weights. You're there in three, two. Let's go. Curl all the way up to the shoulders. Lower with control. Nice work. Coming all the way up to those shoulders. Lowering with control. Try to keep those elbows off the body. If you can soft bend in your knees, Building strong arms here. We're really going to hit every single muscle in the body. We already hit the shoulders and the back. Now we're hitting the biceps. That leaves your triceps and chest. Nice work, team. Only 20 minutes. All in 20 minutes. Thinking quick and so sinking effective. 10 more seconds here on these curls. Swing should start to feel challenging. We're gonna put it together with a curtsy lunge and bicep curl at the top in 3, 2. Give me one more bicep curl. You can Set the weights down. Rest and recover. Now you're gonna go curtsy, lunge curl at the top. So curtsy, lunge, bicep curl. Actually, let's go for a hammer curl to mix it up. Palms will stay facing in. Then you'll go curtsy, lunge, hammer curl, curling at the top. Start with that. Curtsy, lunge, palms facing in. Three, two. Put it together. Curtsy, lunge, stand, hammer curl. Switch your leg. Curtsy, lunge, stand, curl. Nice legs and biceps. We did a standard curl first. Now we're going to do a hammer curl, switching that grip, hitting a little bit more of the long head of your two headed bicep muscle here. Exhale, curl, lower control. Drive through that front foot. Nice outer glutes and biceps. Crushing it, team. Nice work. We had Lynn say this is absolutely the workout for busy moms. 20 minutes. This is the sweet spot. All standing, no repeat. Lynn, this is for you. 3, 4, 2, 1. Nice. Set those weights down. Grab a quick sip of water. Awesome job, team. Nice work. We got six exercises left, total. That's it. Six moves left. You got this, team. All right. For the lower body, we're actually gonna go to a calf raise. You can hold one way or you can hold two ways. We have camera magic, Rachel. I have no sweat towel. I use it. Camera magic. One weight here or two at your side? You know, calf raises. Calf raises for 40 seconds, that's going to be your leg move. You're going to take one weight overhead. Overhead triceps. For the triceps, we're going to hit the smaller muscles. In these final exercises, we're going to hit calves and triceps. Go ahead, grab weights. I'm going to go for two of them at my sides. And then we're going to go ahead and simply lift our heels off the mat in three, two. Let's go. Calf raise. Lower control. Can you hold at the top? Squeeze, squeeze or flex the calf muscles? Squeeze lower with control. Now, if you wanted greater range of motion, you could find a staircase or a stair and you could let those heels drop. The more the heels drop, the more you're going to lengthen through that calf. Lengthening a muscle is always good. We want to lengthen and contract always striving to take that muscle through a full range of motion improves mobility, improves overall functional fitness. Nice work. Calf raises. You're here for 10 more seconds, team. Dropping down to that one dumbbell for overhead triceps. That's where you're gonna go. And five, four, three, two. Give me One more calf raise. I love that the calf raise is built in because I just honestly don't do those enough. And they're so important for knee health, so important for runners. All right, we're gonna go overhead tricep extensions. Inhale down, exhale, push. Or hide it. Show it. You're gonna be there for 40 seconds, team. All right, we go there in three, two. Let's go. Hide the dumbbell, then show it. Inhale down, exhale, push. Inhale down, exhale, push. You got this. All the way down and up. Remember, we want that good length at the bottom. Contraction. And squeeze. Lengthen at the bottom, contract and squeeze. Keep those ribs stacked right on top of your hips here. Yes. 20 down, 20 to go. Nice work. Your combo move is gonna be a little different for this one. We're gonna go an overhead press with a march. So a little standing core off the floor. Ten more seconds here. You got this, team. Stay in it for 5, 4, 3, 2, and 1. Nice work. So I'm gonna keep this dumbbell. I'm gonna hold it just like this, holding one head each way. Rachel's gonna hold it right there. She's gonna go for a goblet march. I'm gonna push overhead, march, down, push, march. Alternating a press, alternating a march, Hitting the core, shoulders. You're there in three, two. Let's go. Push overhead, hold, march. If you're with me, set it down, load, push, march, down, push, march. Yeah, there's those shoulders. They already got some shoulder presses in today. Feeling nice and spicy. Down, up. Lock it out at the top. Nice work, team. Push, hold, march. Can you get that knee all the way up in line with your hip? Nice work. Nice work. Down. Hup. March. Yes. You got this. Come on, push. 10 more seconds. 10 more seconds. Yes, you can march. Nice work. Final 5, 4, 3, 2, 1. And recover. Nice work. Shoulders are on fire. After that, grab a quick sip. You got three moves left. We're gonna go side to side squats, side to side squats, chest press with one dumbbell. And then we're going to put it together. Side to side squat and push. Standing chest press, I should say. All right. Side to side squats. Grab your weights right here. It's pretty basic. We're going to step to the right. We're going to step to the left. So I'm going to go right, left. I'm actually just going to keep my weights right at my sides. Stepping right and left. Your 40 second timer starts in 3, 2. Let's go. Hit right, stand. Hit Left, stand. Come on. You're so close to finishing this workout. Quick and effective. 20 minute, no repeat, all standing. We hit legs, glutes, hammies. We hit shoulders, biceps, triceps. You're about to hit your chest. We hit back. We hit it all. Come on, keep finishing strong right here. Yes, you can. Come on, keep pushing. What would it look like If I said 10 more seconds in these side to side squats? Adding a little lateral movement here. Get you moving in all planes for 5, 4, 3, 2 and 1. You're out. Nice work. I'm going to drop down to one lighter. 15 pound. Right here, standing chest press. All right, I'm going to step to the right. Push, bring it in, push straight out. Bring it in. Step to the left, Push left. All right, Three way. Chest press. Step to your right. In three, two, step right, punch, bring it in. Stay here. Punch straight out. Bring it in, step left. Punch, bring it in. Back to right. Step right, punch. Bring it in, straight out. Bring it in, step left. This final circuit, back to the right is meant to get you moving in all planes of motion. We say this all the time, but life is three dimensional, so you're training to be three dimensional. Right, push. Straight out. 10 seconds here. Step to the left and push. Bring it in back to right, step right, push. Finish here. Push center, step to the left and you're done. Chest and shoulders are on fire, aren't they, Rachel? Yeah. Now you're going to put it together. Side to side squat with the chest press. Do reckon in here? Step right, push. Step left, push. That's your final move. This is it, guys. Last move in your stretching. You ready, Rach? Let's go. Let's finish strong. You're there in three, two. Let's go. Step right, push at the top. Step left, push at the top. Right, push, left, push. Yes. Team, finish strong. Legs, arms, combo. Move. Put it all together right here. Finish it. You got this. Come on. 20 down, 20 to go. Let's go, team. Finish it right here. You're stretching on the other side of this. Yes, you can. You got this. Whoo. You're almost there. Final 10, let's go. Go for 10. Nine, eight. You got this. Seven, six, five, four, three, two. One more. Whoo. Way to go. Right, high fives. Dumbbells down, water up. And we are stretching. Quick standing stretch. So stinking. Proud of you guys for showing up and putting in the work. Whoo. Just flap those arms. Shoulders are feeling it after that one. Yeah. Quick but spicy. Quick and spicy. We're gonna Big inhale. Reach up. Exhale. Right hand reaches for the middle of the back tricep stretch here. You can stay here or take a nice side body stretch and lengthen. Nice. Back to center. Reach up. Bring it down. Hands meet behind the back. Big chest expansion. Open up the chest and shoulders. Nice work. So proud of you for showing up. Nice. Now arms reach back up. Left arm reaches for the middle of the back tricep stretch. Stay here or take it up and over to the side. Nice work, team. Back to center. Reach up. This time, hands come behind the head. Little. Good morning. Once you hit that hip hinge. Now reach those arms away. Reach them back. Stand up. Shoulder rolls up. Back and down. Up, back and down. Nice standing quad stretch. Balancing if you can. You can always grab a chair or a table. Something to hold on to. Drive your hips towards me. Soft bend in that standing leg. Opening up the quad or the top of the thigh. Here on this side. Nice work. Set it down. Switch it out other way. Right here. Standing on the other leg. Nice. Tuck that tailbone to me. Lengthen through that quad. Open it all up. Awesome job, team. So proud of you. Thanks so much for showing up and sweating with us today. I hope you love this workout. If so, I'd love to see you back on the mat for another workout soon. Awesome job. Rach, high fives to you at home. Great job. Awesome job knocking out that full body workout. I hope you feel strong. If so, hit subscribe to my YouTube channel. I've queued up another all standing workout you might like here. Otherwise, I'd love for you to join me in a two week strength challenge. You can find it all in this playlist right here. Have a great day.