20-Minute Full Body Strength Workout | All Standing, No Repeats, Dumbbells

Low energy or short on time? This is your workout. It's 20 minutes, all standing, full body, no repeats. The kind of workout you can finish no matter what kind of day you're having or what kind of energy you have. So let's get it done. But before we jump in, hit subscribe to my channel. And if you love just showing up and pressing play, you would love training inside the Nourish Move Love app. Get all the details linked in the description below. All right team, we're back with another fan favorite 20-minute all standing, all strength, full body workout, and you can even do this workout with a single heavy dumbbell. So all you're gonna need are some dumbbells. I have anywhere from 20 to 40 pounds on set today. If you're using one weight, go heavy. I'm Lindsey Bomgren of Nourish Move Love, and I'm joined by the amazing Caroline. Hello! She'll be offering modifications throughout today's workout so you can take it at your pace. Today's workout is 17 all-standing full-body strength exercises, 40 seconds on, 20 seconds off. You do it once and you are done. No repeats, all standing. Grab your dumbbells. You can get 2 2 or 1 heavy, and we're gonna get ourselves warmed up before we jump into today's no repeat, all standing workout. So let's go ahead. Big inhale, reach up nice and tall. Exhale, hands come behind your head, a little standing cat-cow. So round that spine, elbows collapse. Now open, pull the elbows apart, spread the chest. Do it again. Round and collapse. Now open, elbows pull apart, chest expands. 2 more just like it. Round, collapse. Round, collapse. Open. Everything expands. Nice. One more time. Round claps. Open, expand. We're gonna do a good morning. So you're going to break at the hips. And when you get here, you're gonna reach and give me a big arm sweep behind you, back to center and stand tall. Put it together. Here we go. Hip hinge, reach, sweep the arms behind you, palms up, back to center and stand tall. Do it again. Break at the hips, reach, sweep around, working on that shoulder mobility. Press that floor away to stand tall. Lengthen through the hamstring, back of the legs. Hold that core. Tight. Reach those arms around your body. 2 more, just like it. Here we go. Hinge, reach, sweep, back to center. Stand tall. One more time. Hinge, reach, sweep, stand tall. Awesome job, team. Let's just drop into some squats. Down and up. Squatting it out. Down and up. Knees are gonna track out away from the body. You're gonna push that ground away to stand you tall. I want full hip extension at the top here. Nice. Think about sitting your tailbone right between your heels. Stand tall, press that floor away. Awesome work right here for 4. You got it. 3 and 2 and 1. Give me some calf raises. Lift those heels off the mat. Nice. Flex and squeeze at the top. Lift, lower with control. Lift. Nice work. You have 4 into lunges in 3. Nice. 2 and 1. Let's go. Right foot forward, left leg back. You're going to find a split lunge position. Drop down, stand up, drop down, stand up. You can stay right here, feet planted on the ground. Option, you can give me a little knee drive. That's up to you. Choose your level today. Drive that knee up. Nice work. Bringing a little energy. We wore our bright pink to bring the energy for you guys today. Nice. Final 3 knee hugs in 2 and 1. You can stay here. Just hug and hug. Pull that knee up. Nice work. Feel a nice stretch through the glute. Lengthen through the glute right here as you pull that knee up, transferring the weight, working on your balance at the same time. 2 more, 2 more. Hug. Split lunge other way. Left foot forward, right foot back. Find that stable base. Drop that back knee to the ground. Drive through that front foot. Option A, stay here. Option B, lunge and drive. Lunge. And drive. Nice work. Down, up, driving through that front foot right here. 4 hamstring curls. 3. You got it. 2 and 1. Nice. Just pull those heels towards those glutes. Open the quads, top of the thighs. Squeeze, squeeze. Nice. Pull for 4, 3, 2, 1. Lateral lunges. So we're gonna hit side to side and take a giant step right. Sit into your hip. Stand tall, giant step left, sit into your hip. Stand tall, driving off that bent knee, drive up, sit into the hip, drive off that bent knee, sit into the hip, drive off that bent knee. Nice work. Using those outer glutes to stand you up right here for 4. Nice work. 3. Awesome job. 2 and 1. Nice work. Little shoulder complex, arms bent at 90 degrees. Lift up, big reach at the top, down and lower. Up. Nice. Big reach. We're gonna hit legs and shoulders right out of the gate today, but you'll be hitting every single muscle group in your body. Option to use 2 weights, or if you've got heavy weights with you today, 1 heavy dumbbell. That's what I'll be doing. I love a 1 dumbbell workout when I'm a little bit low on energy. 1 more just like this. Put it together. Pretend you got a dumbbell right here. Give me a squat, push, march. 2, 3, 4 is how we're going to finish today. Squat, push, march. 2, 3, 4. Little standing core. Squat, push. Final 4, 3, 2, 1. Are you warm, Caroline? Yes. She's ready to go. I'm ready to go. We're jumping right in. We're going to go legs, arms, legs, arms. So we're going to start with a goblet squat, basic goblet squat. If you got 2 weights, lighter weights, take them right here at your side, or you can give me one heavy. You're gonna rack at your chest. Elbows are gonna be nice and tight, falling in between your knees as you squat. Let's just go for this big 40-pound. Here we go. Rack it right at the chest. Points of contact, collarbone and sternum. Elbows tight. 40 seconds of goblet squat in 3, 2, let's go. Sitting that tailbone back between the heels, pressing the floor away with your feet. 40 seconds per exercise. Do it Once and you're done. Nice work. Sit back, drive off that ground by pushing into the ground and using your breath. Big exhale stands you up tall. Full hip extension at the top. Elbows are tight, dropping between the knees. Again, if you don't have access to a heavier weight, take 2 weights at your sides. All right, we're gonna go from this into shoulders. You're gonna gimme a 1 dumbbell or 2 dumbbell shoulder press. If you got 2 weights, you can alternate arms. You decide. You're here for 3, 2, and recover. Quick swap out of my weights. I'm going to grab slightly lighter weight, but racking it at my chest, holding each head of the dumbbell in one hand. Push overhead, lower. 40-second shoulder press. Again, you can do this with 2 dumbbells at the same time or alternate your arms. You're there in 3, 2, let's go. Push, lower with control. Ribs stay stacked on top of hips. Something that has really helped me with that Thinking of my rib cage as a vacuum. My rib cage is a vacuum and it is vacuuming up my hip bones. I'm such a visual learner. Okay. My rib cage is a Dyson and it is going to vacuum up my hip bones. The Dyson does a real good job cleaning up my floor every night after dinner. Woo! Come on. Ribs on hips, soft bend in the knees, full extension at the top. Shoulders on fire. Back to legs in 5, 4, 3, 2. You got one more in you. 1. Nice work. Awesome job. Okay. You can take one heavy weight or 2. Again, we're gonna do that split lunge, right leg forward, left leg back. I'm gonna add a knee drive. Caroline's gonna keep her feet planted. Stable base. Like I'm on train tracks here. I'm gonna rack the weight on the outside. We usually rack it here. I'll tell you why in 3, 2. Let's go down. Down. And up. You can rack the weight wherever you want. You could rack it at your chest. Okay. I'm racking it here because my adductor, my inner thigh muscle right here, that's my weakest muscle. By putting the weight outside, it forces this inner thigh to fire up. This uneven load exposes my weakness. I like exposing my weakness because you're only going to get stronger. So I've been racking weights on the outside for my Bulgarian lunges and my lunges to really force my inner thigh to activate. Trying to strengthen my adductors. We have a full workout on adductor exercises. 3, 2, 1. A common weakness for women, especially after having babies. All right, back to one heavy weight. It's a front shoulder raise, grabbing each head of that dumbbell, bracing your core. This is like a standing core too. Front shoulder raise and lower with control. Again, you can do this with 2 weights or one. You're there in 3. 2. 2. Let's go. Lifting right up to shoulder height. And it's that slow, controlled lower down. That's the burner. Lift up to shoulder height. Slow control, lower down. That's the fire right now. Don't let your traps— that's these muscles on top of my shoulders— pop up. Okay? Nice long neck. Think about ears as far away from shoulders as possible. Lift up. Lower down. Nice relaxed neck. Put the work into the shoulder. You got it, team. Core is bracing you. Distal core. Anytime that weight comes out away from your body, core fires up. Woo! Lunges, other side in 5, 4, 3, 2, and recover. Lunge, other side. Okay. I'm gonna again rack it on the outside. I want my adductor, my inner thigh to fire up. If you don't have one heavy weight, just take 2 weights. Keep your feet on the ground or add a knee drive. You decide. You are setting it up because you're on in 4, 3, 2. Let's go. Lunge. Knee drive is an option. All right. Also really trying to avoid this knee collapsing in. All right. I don't want my knee collapsing in. I want a nice strong knee staying nice and stable stacked on top of that ankle. Step back, dropping that back knee to the ground. 4, 3, 2, 1. Really driving through that front left foot. Shoulders stay stacked on top of hips. Nice work, team. Strong glutes, strong core right here. You got it. We're gonna hit the triceps next. Shoulders get a break. Triceps are about to turn on. Finish it. Last 5, 4, 3, 2. Give me one more lunge because you can. There it is. All right, big 40-pound goes down. Overhead triceps, 40 seconds. And take this weight up overhead, hide the dumbbell and show it. You want a nice good stretch working right here, upper 2/3 of your arm. In 3, 2, 1. Nice work. Set yourself up, bust out that Dyson. All right, those ribs are sucking up those hip bones. Okay, elbows are tight. Hide that dumbbell. Then you show it. Inhale down, exhale press. You only have to do each exercise once. I want you to finish with 1 to 2 reps in reserve. That means the last 2 to 3 reps of every set should feel challenging to complete. All right, keep those knees soft bend. Keep those ribs over hips. Yes, you're in the final 10. This is where it gets tough, right? It should if you're using the right weight. For 4, 3, 2. I think I got one more in me. There it is. Nice work. Back to lunges. I'm gonna add rotation this time. Caroline's got a standard step back lunge. I'm gonna take each head of the dumbbell. I'm going to step back and rotate over my front leg as I step back. That doesn't feel good for you, standard step back lunges. In 3, 2, let's go. So I'm gonna rotate over my front leg. I'm going to rotate over that front leg, adding a little rotation, core balance, still dropping that same back knee to the ground. Shoulders are still staying stacked. Just adding the transverse plane, that's our pivots and twists to this movement. We train this. You pivot twist, you pick up that toddler that's on your hip, that's the dumbbell. Nice work. Rotate through that trunk. Standing core is what we should call this really full body strength with standing core. Nice team. Woo! You got it. Last 5, 4, 3, 2, and 1. You ready to challenge your balance? Ready to challenge your balance? We got a standing single leg deadlift if you're with me. Stegged. Stegged. You're going to keep both feet on the ground. I'm going to try and take one weight outside my right foot and add a little rotation. Working on some rotation in today's standing core workout. We go in 3, 2, 1. Just because it's a standing workout doesn't mean it's easier. I'm going to get you training in all planes. Life is 3-dimensional and I believe we should train that way. And then notice what's happening in your body. As I do this rotational single leg deadlift, my big toe really wants to pop off the mat here in my standing leg. Okay. So that is something I'm going to focus on. Find one thing during every exercise you can focus on to get just 1% better. I think I got 2 taps so far. That's 2 pushups. Woo! 5, 4, 3. There's that big toe. 2. I'm gonna do one more. I'm gonna set it down. I'm gonna rep out 2 pushups quick. Every tap is a pushup here at NML. It's only gonna make you better. All right. What do we got? We got— Single arm row. Single arm row. We're gonna hit the back. Whew. Let's see if I can stick with this. Let's keep the weight in that left hand. Single arm row on the left. Single arm row on the left in 3, 2, let's go. I'm gonna put my other arm on my— okay, on my right knee. I'm pulling elbow to hip pocket. Shoulder blade goes down and back. I want that nice length at the bottom. Reach. Let that weight pull you down. Pull, but make sure my shoulders stay square to the mat. We're not doing a rotation here. Okay. This time shoulders stay square to the mat. There's no rotation. Strengthening upper mid-back. Shoulder blade goes down and back. Nice stretch at the bottom. Down and back. Nice work. 10 more seconds. Come on. 10 more seconds. The back is the largest muscle group in that upper body. Choose a weight accordingly. Choose a weight that challenges you. Last one. Set it down. Same thing, other side. Single or staggered deadlift. I'm gonna hold the dumbbell in the left hand. Or sorry, right hand, left leg on the ground. I'm going to try and reach that right arm outside that left toe. Adding that rotation is just an option, challenging that ball and socket hip joint. In 3, set it up. 2, let's go. Whoa, there it is. 1 tap out of the gate. Here we go. 2 taps, man. One side could be stickier than the other, which is normal, right? Oh, absolutely. We all have Those muscle imbalances, especially in our hips. Oftentimes this is what's going to expose that. Nice work. Soft bend in that standing leg. Nice work. Nice work. Find that focal point on the ground. Adding that rotation just gives you a little bit more internal hip work. I love working my hips. They're so foundational. For core, pelvic floor, they're our base. Last one. I had 3 taps. Crank out 3 pushups before we single arm row it. 1, 2, 3. Single arm row. Other arm. Grab your weight. Here we go. Set it up. Single arm row. Elbow to hip in 3, 2. Let's pull, pull. Get that nice length at the bottom and pull elbow to hip. You can't count the push-ups against me for all standing. It's still all standing. That's just your way of keeping yourself accountable. Just my accountability, right? Sometimes— You can do a standing chest fly. Oh yeah, you can do a standing chest fly. You show up in the morning and you get into your basement, and like, you got to be honest with yourself. There's days you can give it 100%, and there's days you can't. I love this workout on the days I don't have 100%. One dumbbell, all standing, no repeats, still getting the sweat on. Sweat in, still getting the strength in, making it happen, right? You give what you got every day. For 5, 4, 3, 2, and recover. Set it down. All right, where are we at? We are crushing some wide squats. 2 feet on the ground, a little bit wider stance. I'm gonna hold this one heavy weight. I think I can even go up. Let's get this 40 on set. Hinged over, lengthening through glutes and hamstrings. Down, And up in 3, 2. Let's go. Let's go. Nice work. We had Erin. She commented on this workout and said, I absolutely love these 20-minute all-strength workouts. They pack such a punch in a short amount of time. Absolutely, Erin. Getting a lot done, hitting every muscle group head to toe in 20 minutes. Nice work. We love hearing and seeing your guys' comments on these videos. Let us know your favorite move from today. What workouts do you want to see more of here on YouTube? Nice work. And if you want those structured workout programs, so all you gotta do is press play, check out the NML app linked in the description below. Structured monthly workout programs to get you the best results. For 3, 2, set it down. Leave it there. Bicep curls. Now again, you could do this with 2 weights curling right here, or you can do this with 1 weight. All right, one weight. I'm going to do one. Sure, let's do it. Let's go for this 30, see if I can hold it right here. Curl, bicep curls in 3, 2, let's go. Curling all the way up to shoulders and down. There's something about a one dumbbell workout I really enjoy. So motivating. Right? It motivates me to pick up heavier weights for sure. Yeah. If you're on the brink and you want heavier weights, this is a good one to try it. Also, I feel sometimes I can just take one weight outside with me, especially during the summer, crank it out with my kids. I grab this one 30-pound. I hit the pavement. They're biking, scootering. I'm just getting it done on the sideline. 10 seconds. You could throw one dumbbell in on your way to baseball. Do it at the park. Hey, good idea. 3. 2, 1 more curl. Nice work. All right, I'm gonna keep this one weight. We're gonna go for some lateral lunges, hitting just to our right this time, just to our right. Sitting back into that hip. All right, step out wide, drive off that bent knee. Here we go, 40 seconds in 3, 2. Let's go. Step out to the right, drive off that bent knee. Nice work. Sit back into that hip, transfer the weight to the outer edge of the foot. Then really drive off using those outer glutes. Nice work. Oftentimes when strength training, we can get stuck with just squats and deadlifts and staying in that same plane of motion. So good to train in all planes. So good. It also shows that it has a lot of cognitive benefits, a lot of brain health benefits, moving your body in all planes of motion. Good for us. Coordination, balance, Especially as we age. Come on, 5 seconds here. 5, 4, 3, 2, and recover. You can take this one weight and just hold it at your chest and do some calf raises. Little lift up, squeeze at the top and lower with control. I'm gonna work the calf. That's right here. Back of the leg. Really great for run— really great for runners. Also good for knee health if you have knee pain. Okay. Calf raises in 3, 2. Let's go. Lift, lower with control. Lift, lower with control. Calf is an accessory muscle often overlooked. You notice we did a lot of the big primary muscle movers in the beginning of the workout— squats, lunges, deadlifts, shoulder press, back rows— and now we're hitting some more of those accessory muscles, your biceps, your calves, your outer glutes with those lateral lunges. That's how I like to train. Hit those big muscle movers first and then hit those smaller accessory muscles. At the end. Nice work. 10 more seconds here. Lateral lunges to our left is where we go in 5, 4, 3, 2, and recover. Set that weight down. You're going to keep that one weight and we're going to step just to our left this time, sitting into that left hip, driving out of that hole. This move, 16 of 17, guys. Woo! This and one more quick and effective full body workout. Step out to the left in 3, 2, let's go. Hit left, drive off that bent knee, drive up. Nice work. Sit deep into that hip and drive out of that hole. Nice work. Nice work. Another thing, you are taking a slightly more forward hinge posture where I like to think about bringing my rib cage to my thigh, the top of my thigh in this move as I sit back into my hip, slightly hinging over, sit back, drive out of that hole. Nice work. All right guys, you got this and one big power move to finish it. Little squat thruster with some standing core. One big compound move. 10 more seconds here. Woo! Strong legs, arms. We hit it all today. We're gonna finish with some core in 3, 2, and 1. Nice work. Take this heavy dumbbell. I'm gonna hold it like this at my chest. Give me one squat. Big push overhead. March, 2, 3, 4. All right, you can keep the dumbbell at your chest or keep it overhead. Finish strong in 3, 2, let's go! Squat, drive, march, 2, 3, 4. Nice work. Down, push, march, 2, 3, 4. Final 40 seconds right here. Finish it. 1, 2, 3, 4. Yes, team. Come on. Big push. 1, 2, 3, 4. Awesome job. Finish strong. Almost there. Final 10 seconds right here. Big finish. Woo! Push. 1, 2, 3, 4. One more squat and we're done. There it is. Dumbbells down. Way to go, Caroline. Good job. High fives to you at home. Let's stretch it out. Flap those wings. Nice work, team. You hit it all. Head to toe. Right toes up towards the ceiling. Give me a hamstring scoop and reach. Do it again. Hamstring scoop and reach. Nice work. Same thing, other side. Left toes up to the ceiling. Scoop and reach. Do it again. Scoop and reach. Hold the arms up. Reach that right hand for the middle of the back. Little tricep stretch. You can stay here. You can add a little side body stretch. Open those lats. Back to center. Switch it out. Left arm up overhead. Drop that elbow. Reach over to the side. Open up the obliques, the lats, the triceps. Way to go, team. Nice. Work. Let's go finish with one standing quad stretch. My legs felt that. There was a lot of leg exercises today. Pull the heel towards the glute. Soft bend in this leg. Nice work, team. So proud of you for showing up, getting this workout in. Full body strength, no matter what kind of energy you have, it's a good one to come back to. You can bookmark it, add it to your playlist, favorite it. Love to see you guys back on the mat for another workout really soon. Have a great day. Awesome work, team. I've queued up another workout you might like here. Otherwise, if you love quick, effective home workouts, I have a whole lot more inside the Nourish Move Love app, along with new structured programs that launch every single month. So all you have to do is show up and press play. Train inside the Nourish Move Love app by scanning this QR code. Have a great day.