20 Minute NO REPEAT Full Body Workout With Weights (No Jumping!)

Hi, I'm Lindsey Baumgren of NourishMove Love, and this is your 20 minute full body strength workout. It is no repeats, no jumping. So if you like variety in your strength training routine, this one is for you. All you need is a set of dumbbells. I have some 15s and 12s with me. Try and go heavy if you can. We are going to strength train to burn out. So what that looks like is you have 24 different exercises in this workout. Variety, variety, variety. You're only going to do each exercise once. You're going to do an exerc exercise for 40 seconds and then you're going to follow it up with a 20 second burnout. So you're actually working for one minute total. You'll take 20 second rest and we'll move on. We're going to alternate legs, arms, legs, arms, legs, arms. And we're going to add in some core at the end. But your core will be feeling it the entire time. I promise it is going to be a fun one with lots of variety. And it's only 20 minutes, so join me and let's knock it out together. We're going to get ourselves started with a bodyweight warmup and then we'll grab our dumbbells and jump into this workout. So go ahead, join me. Feet our should width distance apart. Take a big inhale. Reach up nice and tall. Grab one wrist. We're gonna reach up and over. Open up those lats, open up those obliques. Back to center. Switch it out. Up and over. Other side. Nice. Bring it back to center and flap your wings. Keep flapping your wings and take it to a hinged over position. All right, Activate those hamstrings. Push those hips back towards the wall behind you. Stand it back up and from here. Let's go. Tap it and tap it. Just tap side to side. There's no jumping and in today's workout, low impact. But that does not mean low intensity. You guys. Your heart rate is going to get high in the strength training workout because we're going to be pushing Those dumbbells overhead. 4, 3, 2 and 1. Bring it back to center. Find a nice squat position and just sit it back. Stand tall. Weight in the heels. Drive up. Squeeze the glutes. Squats. We are going to start on squats. Lower body and then we'll go upper body. Alternating lower body and upper body throughout this workout because you're going to burn out the lower body and then you'll go to go Arms. Got to give somewhere to recover so you've got somewhere to go. Right? Right here for four. Nice work. Three, two, and one. Stand tall. Take a nice wide forward fold. Let everything melt down towards the ground. From here, I'm gonna go to the back of my mat. You are gonna walk out to a high plank. So you're gonna walk those hands up to a high plank position. Walk it back in, tap the toes, stand up tall. Nice. Take it down, walk it out, and walk it right back in. Tap the toes, stand up, take one more just like this. Walk it out, find that high plank. Hold it here, hold it here. Nice wide base with your feet. Shoulder taps opposite hand, opposite shoulder for 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Option A, stay here. Option B, tiny shift forward, tiny shift back. Stay here. Or make it big with a bend. Extend. Bend and push. Bend and push. Creating some power right here in the lower body and the core and the upper body. Full body engagement right here. You have three. Hold your plank in. Two. And hold your plank. Hold your plank. Let's go for a pushup. One pushup and then push back down. Dog pedal it out, shake it out. Nice work. Walk your hands back to meet your feet. Roll up one vertebrae at a time. When you get to the top, two big shoulder rolls. Let's go lateral squat, side to side. So P. Center push. Lateral lunge. I'm sorry, Lateral lunge. Side, center, side, center. There it is. We're going to move in both planes today. We're going to go front, back. We're going to go side to side. We're actually going to hit our transverse plane, which is like a 45 degree angle back. Be a lot of fun. Keep your mind engaged the entire time. One more each way. Nice. Let's go. Hold it here, hold it here. Sink in nice and deep. You can pop this outside heel. Nice little inner thigh stretch. Walk it back up and over other side. Pop the other heel. Nice. Nice wide forward fold. Roll it all the way up to the top. When you get to the top, just pedal it back. Whoo. We're doing one more set of those taps to the side right here. Tap it and tap it for eight. Seven, six, five, four, three, two, and one. You guys ready to start this no repeats, no jumping strength workout? Okay, I'm going to explain your first circuit to you. It is lower body start on the legs. Grab some heavy, heavy weight. 40 seconds of work. 20 second burnout, 20 second rest. Okay, so it is a side to side squat thruster with a hold. So it looks like this Step to the side. Hold two, press overhead. Take it down. Hold two, press overhead. So you're holding at the bottom. You're holding that squat time under tension. A squat hold. Okay, we're going to take out that reflex to stand back up. And then we're just going to go for 20 seconds, right? And just single it out. Squat thrusters. It is going to raise your heart rate, you guys, in a low impact way. Grab your dumbbells, go heavy side to side. Squat thrusters, front rack them. You're there. In three, two. We'll go to our right. Right here. Let's go. Hold, two, push. Hold, two, push. So I'm stepping to the side. Hold, push. Side, hold, push. Okay, so we have that reflex that wants us to just push back up right away. We're taking that reflex out and holding at the bottom time under tension. It's going to involve the quads. It's going to involve our slow twitch and our fast twitch muscles. Fast twitch work on a squat. Holding engages the slow stabilizing twitch muscles. Come on. 10 seconds here, and then we single it out. Down, up. Squat thrusters. You're going to burn it out for 20 seconds. You're there in 5, 4, 3, 2, and 1. Feet right here, just down, up. 20 seconds. Burn it up. Come on. You only do it once. Make it big, make it powerful. One time. 20 seconds. Down, up. Inhale down. Exhale up. 10 seconds. Yes, you can. 20 seconds. Come on, you're working for that 20 second break. 5, 4, 3, 2. Finish it. You're out. Settle down. Shake it out. That is number one. You're done. You don't do it again. Arms, half curls. Hold my right arm here. Four curls on the left. Switch it out. Four curls per arm. I gotta catch my breath. Gotta catch my breath. Grab those dumbbells. Hold your right arm halfway. You're on in three, two. Let's go. Let's go. Curl for four. Three. Nice work. Two and switch it out. Hold halfway. Other arm curls for four. So one bicep is under constant tension. You're doing this for 40 seconds. Catch your breath. Focus on that upper body. Four curls per side. Come on, you're halfway there. Yep, holding that other bicep halfway. Get those elbows off the body. Shoulders out of the ears. Nice long neck. From here, we're going to go rapid hammer curls. Yep, you got it. Four curls per arm. Rapid hammer curls for 20 seconds. You're there in five, four, three, two. Hammer them. Let's go. Switch. 20 seconds. Right here. Switch, switch, switch, switch. Soft bend in the knees. Core stays tight. Burn out those biceps. Oh, yes. You got it. You got it. Let's go. Come on. Yes. 10, 9. Whoa. Let's go. Let's go. Finish. 5, 4, 3, 2, 1. Set them down. Shake it out. I told you guys, no repeats, no jumping. But holy bananas, it's going to be high intensity. Let's go. Legs, lateral lunge. You're going to step to your right. Lateral lunge to the right. Bring it center. Transverse squat. So that 45 degree angle. Step back. 40 seconds. Grab some heavy weights just to your right. You're on in three, two. Let's go. So I go lateral lunge. My right. Bring it in. Step back, pivot squat. Right lateral lunge. Step back, pivot squat. We're working in our transverse plane, right? We're so used to training in our sagittal plane. Front to back. That transverse plane, that 45 degree angle. Step back. Good for our mind, good for our muscles. 40 seconds here. You're halfway there. Okay? Halfway there. And then you're going to hold one dumbbell. We're going to hold this pivot squat. I'll show you what that looks like. Come on, chest up. Let's go. Driving off that outside leg. 10 seconds, drive off. Push. Right here. Step back. Dropping down to one dumbbell in five, four, three, two, one, dumbbell. Hold it at the chest. Find that squat. Down. Pivot, center, side, center. 45. Okay, right here. That left foot is my anchor. Toes stay facing you. Stay facing the camera. Do you feel your legs? Holy bananas. It should burn. Stay in that loaded squat. Come on. Five seconds. Five, four, three, two and one. Shake it up. Legs on fire. Now we go. Arms, arms. Reverse grip. Row. Okay, palms are out. You're gonna hold up high. Go right, left, left, right, left, both. Right, left, both. Bend it over. You're on in three, two. Pull them up. Drop right, drop, Left, drop both. Drop right, drop left, Drop both. So this is that same concept we did with the bicep curls. Constant tension on one side, on the back, right. Gotta hold that arm high. Drop both. If you feel this in your low back to take a nice staggered stance for me. Even out that weight load. Come on. You're halfway. Feel that back right here. Back and biceps. These are your pull muscles. Your pull muscles are working right here. Two big pull muscles in your upper body, back and biceps. Put them together. 10 seconds. Let's go. From here, we go down to the ground. Plank and row. Plank and row. Here, there. In 5, 4, 3, 2, 1. More row take it down to the ground plank and row. Let's find it right here. Staying facing you. Find that nice plank. You can always drop this down to your knees and row from here. It's 20 seconds. 20 seconds, row. If you're on those toes, give me a nice wide base. With those toes. Pull the elbow high to the sky, back towards the hip. You got it? Let's go. You have three, two. One more row. You're out. Knock it out. No repeats, you guys. You only do each exercise once. Make it count. Make it count. Back on legs. Renew that lateral lunge. Transverse squat. Other side. That's the only move you're repeating because you got to do it on both sides. You got to even it out. So we go to our left lateral lunge in three, two. Let's go. Right leg is my anchor lunge. 25 squat. Okay, so I'm going back to that 45 degree angle right here to the side 45 back lateral lunge up 45 degree squat. Right there. Take it side drive off that outside leg. Take it back 45, that nice little pivot squat. Yep, there you go. Halfway, halfway, come on. Right leg is my anchor toes. Stay facing the camera the entire time on that right leg. Driving off that left leg right here. Nice. Step it back, come on. Ten seconds here, then one. Dumbbell. Hold your pivot. Squat. Okay, that's where you go in five. Let's go. Four, three, two, one. Dumbbell. Hold it here. Squat, pivot, squat, pivot. Center 45. Center 45. It's a 20 second burnout. Yes, you can. It is meant to be a true burnout, you guys. How low can you get? 10 seconds. Let's go. Center pivot. Come on. 5, 4, 3, 2, and 1. You're out. Whoo. Shake it, shake it, shake it, shake it. Back on arms, you guys. Two more circuits and then I'll give you a water break. Back on arms. Wide, narrow, push up. No dumbbells needed. Okay, down to the ground, straight from my toes. Walk the hands, wide, push up. Walk the hands, narrow, push up. Wide, narrow, push up. In three, two. Let's go. Take them wide, push up, walk them in, push up. So you're rotating that Wide, narrow, push up. Chest, shoulders, triceps. These are my push muscles. So we did the pole, back and bicep. Now we're doing the push muscles. Chest, shoulder, tricep. Okay, you have two pull muscles, three push muscles in your upper body. Getting them all. You can do this from your knees or toes. My heart rate is high. I'm doing it from my knees. Show you good form, talk you through it. Right? Keep it up, Keep it up, you guys. This is a tough one. We're gonna hold narrow push up for a 20 second burnout. You're there in 5, 4, 3, 2. Hold that narrow push up. Elbows graze the rib cage. Let's go. 20 seconds. I know this is, this is fire. This is really tough stuff, you guys. If you need to, you take a quick 3 second push, push back and you jump right back in. Come on. Yes, you can. It's 20 seconds. You only have 10 left. You're halfway. Halfway. Finish it. Narrow push ups. Hello, chest and triceps. There they are. Come on. 5, 4, 3, 2. Give me one more. Yes, you can. Ah, there it is. Nice work, you guys. One more circuit. Let's get through. Let's get through. Actually, that's halfway. That's halfway. Grab some water. Water break. We're gonna take a quick one minute break. Quick one minute break. Grab some water. Okay, that's halfway. You have six circuits left. Same thing. 40, 20, 40, 20. 40 seconds of work. 20 second burnout. Okay, nice work, you guys. Awesome job. We're back on legs. Okay, if you have done my 45 minute leg workout, you're gonna love this move. It is fire. Okay, your move is deadlift, clean squat. I'll show you from the front, then I'll show you from the side. Narrow stance, double leg deadlift, power up. Get under the weights. Clean squat. Okay. Deadlift, hips, go back, squat. Hips go down. Get under the weights. Elbows go high. We broke this down in an igtv. We'll link it so you guys can reference it. Show it from the side. Grab your weights, you're on. And three, two. Let's go. 40 seconds right here. Give me the deadlift. Get under the weights. Clean squat, narrow stance, Heels pop off the ground. Wide stance squat. 40 seconds. I said low impact. I said no repeats. I did not say low intensity. Okay, this is a tough workout, you guys. 20 minutes of fire burning strength. That is going to raise your heart rate in a low impact, no jumping way. Come on. Yes, you can. Right here you are working for one minute. That is tough. Keep the weights close to the body on the deadlift. Come on. 10 seconds here and then you're gonna hold just a clean squat for 20 seconds. Just a clean squat for 20 seconds. In three, two. Let's go squat. Take them down. Squat. Get into the weights. Down weights, down under them. Drive up with your hips. Pop your heels off the ground. Right here. Up. Get under. Come on. This is a burnout. 10 seconds. Oh, it burns. Let's go, let's go. 5, 4, 3, 2 and 1. Holy bananas. Good thing we had that one minute break before that. Back on arms. I got to go lighter. Dumbbells. Whoo. You breathing heavy? Okay, wide curl, lat raise, wide bicep curl, lat raise. You're there in three, two. Let's go wide curl. Palms stay facing me. Lat raise, wide curl. Okay, you got two headed bicep muscle. We did a straight on curl. Now we're doing a wide curl, biceps and shoulders. This one's too much for you. You can always give me an alternating lat raise. Okay? It's one to one. You can always alternate your lat raise if you want to go heavy. For those biceps, alternate the shoulder. Right here. You got this, you guys, this one is fire. We're gonna hold front raises in 10 seconds. 22nd shoulder burnout. You're hold front raises. It's gonna burn. It's gonna burn. Come on. Oops. I did a straight Curl, supposedly wide. 3, 2. Flip your palms. Palms face you bring up to shoulder height. Bring them down 20 seconds. You can always. Again, you can alternate this one. I'm at a time, one arm at a time. Soft bend, soft bend in those elbows. Keep the shoulders out of the ears. Keep that neck nice and long. Yes, you can finish with me. Five, four, three, two and one. Set them down. Whoo. You guys, come on. Eight down. What does that leave us with? Four to go. Come on. Legs. Curtsy, lunge, reverse, lunge, switch. Curtsy, lunge, reverse, lunge, switch. Looks like this. Curtsy, lunge up, reverse, lunge, switch, legs. Let's start. Right leg's gonna go curtsy, lunge, reverse, lunge switch. In three, two. Let's do it. Curtsy, lunge up, straight back, reverse, lunge, Switch it out. Curtsy up, reverse. Switch it out. Curtsy up, reverse. Nice work. Just flowing through that. Curtsy, reverse. Nice work, you guys. Come on. This is circuit number nine of 12. Yes, you can. Yes, you can. 40 seconds, right here. Curtsy up, reverse, up, curtsy. Huh? You only got to do it once. Make it count. Make it count. We're gonna go alternating curtsy lunges. You can hold one dumbbell at your chest if you want. Nice work. You're there in five. Let's go. Curtsy up. Three, two. Give me one dumbbell right here. Curtsy lunges. Let's go. Curtsy, 20 seconds. Curtsy, stay loaded in the legs. Curtsy, curtsy, switch. Curtsy, switch. Curtsy. Step back. Think knee behind the shin. Knee behind the shin. Keep the chest up. Come on, burn them out. 5, 4, 3, 2. Give me one more. Finish it. Finish it. You're out. All right, you guys, last set for the arms, and then it's all about the core. Last set for the arms. Down on the ground. Skull crushers. Triceps. Triceps who? 40 seconds. Let's try it. 15s. What's the worst that could happen? I fail on camera. No big deal. Showing you guys what it looks like to strength train. You're on in three, two. Let's go. Pull that ribcage in tight. Keep your back and ribcage pulled in. Stay connected to the mat. Lowering the weights straight down to the forehead. Straight up. 40 seconds of skull crushers. 40 seconds of tricep. Last arm circuit. Right here, you guys. We hit it all. Back, biceps, shoulders, chest, triceps. Right here. Come on, finish it. Come on. Keep that low back connected to the mat. Pull that rib cage in. You got this. Finish it. All right, we're gonna go legs up. We're gonna start on the abs in this circuit. I'm gonna go one dumbbell. Leg lowers, and I'm gonna stay on the triceps with one dumbbell. That's where we go. In five, four, three, two, one dumbbell. Okay, hold it the long way. Legs are up right here. Burnout. Alternate. I'm gonna go one leg at a time with a tricep bend, extend. You can always change this to a double leg lower. Okay. I'm on a single leg because that is what helps me work my abs the best. Okay? Right. Still working on that postpartum core strength. You guys, I am over a year postpartum, and I'm still at one leg. That is okay with me. That's okay with me because it's what works for me and my body. You do your best, right? Three. Nice. Two and one. Shake it off. Awesome job. You are resting. Nice work. Okay, here we go. Let's finish it. Abs and total body finisher abs. This is what it looks like. One dumbbell. Oh, this is such a good one. One dumbbell. Bend your arms. Bend your knees right here. Bend your arms, bend your knees. We're all 90 degrees right here. Tap, crunch, tap, crunch, tap, crunch, tap, crunch. That's where you're going. Okay? So bend your elbows, bend your knees. Right here. They both go tap to the ground. They both come up. Option to lift the neck and shoulders. If that feels good, you're on in three, two. Let's go. Tap, crunch, tap. Inhale, Exhale. Inhale, Exhale. Turning on core and back. The farther I tap my toes from the body, the harder it becomes. The farther my toes tap away from my body, the harder, the closer my toes tap, the easier. You choose. Oh, those triceps. Why are they still so fiery? Right? Do you feel that? Come on, let's go. Halfway. Inhale. Exhale. Inhale. Inhale. Come on. You got this. Let's go. Yes. You can finish it right here. Hold it high. In five, four, three, two, and one. Hold it here. Legs go open. Can you take that dumbbell? Lift your neck and shoulders off the ground. Just push through. Push, push. Push that dumbbell between your legs. Push. 20 seconds. Push. Burn it out. Inhale. Inhale. Exhale. Come on, push. Let's go. Push it. Yes. 5, 4, 3, 2, 1. Nice work. You ready for your total body finisher? Are you ready? I feel like I have. The tiger should be playing right now because it's a man maker. I'll show you. This way. It is a big one. All right, give me a push up. A row, a row. Jump to squat, curl, thruster. This is where we go. 40 seconds of work right here, and then you just hold a plank for 20 seconds. That is it, you guys. This is it. Are you with me? Yes. Whoo. Set it up. Push up. Row, row, Squat, curl, thruster. You're there in three, two. Let's go. Let's go. Come on. This is it. Turn up the intensity. Right here. Finish it. Jumper, step, curl, press overhead. Take it down. Come on. Set those weights down gently. You control them. Push up. Row, row. Let's go. Jumper, step, curl, thruster. 40 seconds. Yep, right here. 20 minutes. You are gonna get all of it in. This is it. Come on. Come on. You got it. Here. Halfway, halfway. You're not gonna get through many of these. Make them count. You only got to do it once. Only got to do it once. She says yes. Let's go, curl. Let's go. We're gonna get one more in. One more, and then you're holding a plank. Come on. Row, row. Let's go. Squat, curl the roaster. Find a plank for me and hold it. It's 20 seconds. 20 seconds. How hard are planks when your heart rate is high? So hard. 10. 9. 8. This is it. 7. Finish strong. 6. You got it. 5. 4. 3. 2. Sit back. Child's pose. Yes. That's it. Way to go, you guys. Awesome work. Way to bring it home. That was 20 minutes. Of fire. Like I said, no jumping, no repeats. Variety but hard. Heart rate high. Okay, let's stay right here on our butt. We're gonna stretch it out. Give me a nice wide leg fold. Nice wide leg fold. Let's just walk those fingertips away from our body. Think about flexing your toes towards your face, pushing your hips back. Just give me a nice walkout. Oh, feels so good. You guys crush this. 20 minutes. Actually, it's like 25 minutes. Okay. Nourishment, love, style. Always, always getting your bonus moves in. Always getting your bonus moves in. 25 minutes. Low impact, high intensity strength training. Oh, my goodness, I love this one. It's gonna be a new favorite around here. Let's go. Pull them in. We're gonna go for a side quad stretch. Just leaning off to one side, pulling your heel towards your butt. Think about really pushing your tailbone or your hip flexor towards me. Okay. Quad that time under tension. Anytime you hold a squat at the bottom or those hold pivot squats, that's where the quads get involved. It's good stuff. Same thing up and over. Other side. Nice work, you guys. Arms, legs, arms, legs. Finish it off with some core. But that core should have been turned on the whole time. I like it. This is a solid 20 minute full body workout. Hello, strength. Grab those heavy dumbbells. You guys. I love when I see your comments saying I did this whole workout with 15 pounds. Never done that before. Nothing makes me happier, you guys. Nothing. Nothing makes me happier. Take that arm across the body. Roll out the wrist. Nice shoulder stretch. Drop the shoulder. Nothing makes me happier than when I see you guys making strength gains. Commenting saying you feel stronger than you've ever felt before in your life. That. That's the goal. You guys. Strength training is for everyone, okay? Trust me. If you're worried about getting bulky, change your attitude because I'm trying. This girl right here is trying to get bulky and I can't. You see these tiny little, these tiny little pipes? I keep working on them. I want bigger guns. It's okay, we'll get there. Strength gains are so fun. Flap out those wings. Nice work, you guys. Awesome job. Way to knock it out. Thanks so much for joining me as always. We have more workouts. Anything you want. Upper body, lower body, booty workouts, banded workouts, dumbbell workouts, body weight workouts. Get it all@nourishmovelove.com have an awesome rest of your day.