Quick Full Body Dumbbell Workout | 20 Minutes, All Standing + No Repeats

No repeats and no floor work. Just 17 dumbbell exercises in this full body workout that's going to leave you feeling strong and energized. So grab your weights and let's jump in. You can get all of my free at home workouts when you hit subscribe to my channel. Or better yet, hit that join button and become part of my YouTube membership community for more accountability and support to reach your fitness goals. All right, team, we're back with a fan requested favorite which is all standing, no repeats, full body strength from head to toe. I'm joined by the amazing Rachel.

Hi.

She'll be offering modifications throughout today's workout. We got anywhere from 15 to 25 pound dumbbells on set. Grab what you have available to you. We're gonna say all standing. You're only gonna do each exercise once, so give it your best shot. You guys. All right, you have 17 full body exercises, 40 seconds of work, 15 seconds of rest. Do it once and move on. You ready to do this?

It's gonna be fun.

Nice. It's a fun way to just like, end your week. Start your week, whatever gets you moving. That's what we're here to do. So let's get warmed up. We're gonna start by standing. Just give me some standing knee hugs. Just pull that kn. Nice. Switch pull. Just some good old standing knee hugs. Little standing knee hug. Nice. Give me one more each way. One and two hands go behind the head. Good morning. Push your hips back towards the wall behind you. Stand tall. Do it again. Push those hips back. Stand tall. Think about lengthening through your hamstrings. Hips drive forward. Lengthen through those hamstrings. Hips drive forward. Nice. Low back stretch. Nice hamstring stretch. Give me one more. Nice work. This time. Go all the way down and just reach. Just reach those fingertips as far as you can away from your tailbone. Now take your hand. Hands. And sweep them behind you and reach out in front of you. Sweep your hands behind you and reach out in front of you. Two more sweep and reach. One more sweep and reach. Stand back up and go right into a squat. So just take it down and up, pushing that ground away each time you stand up. Down and up. You got it. Down and up. Nice work. All the way down and up, pushing those knees towards those outer three toes. Open those hips. Get a little bit lower with each squat. Right here. Four, three, two and one. Step back. Lunges. Step back right, step back.

Left.

Oh, sorry. I said that wrong. Nice work. Rachel knew. She knew. Doesn't matter which Leg you step back with. You're just stepping back, driving through that front foot. Nice. Step back. Drive through that front foot. 4, 3, 2, 1. From here, take those hands, wrap them behind your back. Big inhale. Pull the knuckles away from the tailbone. Chest expansion. Nice work. Open up the chest. Roll the shoulders down and back. Create length in your neck. Nice. From here, just go ahead, flap those wings. Awesome job. Take those legs a little bit wider. Lateral squat. Toes face me or slightly out. You're just gonna hit side to side. So hit side, center, side, center, side to side. You got it. Driving off that bent knee. Driving off that bent knee. Drop push. Give me four. Three, two, one. Walk it. Or actually stay right here. Let's just go for a wide fold. Fingertips can hit the mat if that's available to you. You can just wag your tail side to side. Nice. Roll up one vertebrae at a time. When you get to the top, walk those feet in. You ready to do this thing, Rach? Let's go. I'm ready. You're ready. Let's jump. Right, in each exercise, you do it once. 40 seconds on, 15 seconds off. We're starting with a goblet squat, so grab one heavy dumbbell. If you don't have access to one heavy weight, go ahead and take two weights at your side. You're just gonna rack it right here. You got 40 seconds of squats. Are you ready? We go in three, two. Let's go. Inhale, down.

Exhale.

Push that ground away. Down, up.

Squats.

Both feet on the ground. Toes face me. Elbows are falling between those knees. Elbows fall between those knees. Keep that dumbbell connected to your collarbone and your sternum. Nice. Inhale down. Exhale, Push. You got it. Squat it out. When in doubt, you squat it out. Nice working. Take one dumbbell at your chest. You can always take two dumbbells at your side. Nice. You're doing each exercise for 40 seconds of work. We're going to alternate legs and arms. You have 10 more seconds. In the squat, we transition to a back row, single arm, back row in 5, 4, 3, 2, and 1. Nice work. Now we're gonna row on the right. If you want to set one dumbbell up just to have it as like a tripod, you can. I'm gonna row just on this right arm. I'm just gonna lean gently right here. Give me a single arm back row in three, two.

Let's go.

So pull elbow to hip pocket and lengthen. Elbow to hip pocket and lengthen. You're doing the right arm. Once we'll do the left arm here. We'll hit that as well. But remember, you're only doing each side once, so challenge yourself.

Go heavy here.

Get nice length at the bottom.

Contract.

Pull that shoulder blade down and back as you pull the elbow to your hip pocket. Hold at the top. Squeeze right. In this no repeat format where we're really only hitting each muscle group once, you got to give me your best effort. Go heavy here. 10 seconds on this side. We're going to go back to lower body here. Nice work. Squeeze at the top. Hold this. Final 5, 4, 3, 2.

And recover.

Weights are down now. You can do this with two weights or one heavy weight. It's a wide squat, so take a slightly wider stance. All right. Toes are still going to face me. Or slightly out. Slightly hinged over position to lengthen the gluten hamstring. You're squeezing down and up. We're squatting in three, two. Let's go. Down and up. So you're pushing that ground away. Nice work. Slightly hinged over position is going to lengthen and put a little bit more tension on your glutes and hamstrings for this squat. A little bit more glute bias. Focus. You start to feel this in your low back. You can always drop weights or you can come to that more upright position. You decide. You're 20 seconds down, 20 to go. And then we're going to go back to rows on the left arm. Nice work. Down. Push that floor away. Yes. Team final 10. 9, 8. You got it. 7. Stay with it. 6, 5, 4, 3, 2. And recover. Awesome job. I'm set. One weight up to rest my right hand on. And then we're going to row over here on the left arm. Left arm, single arm row. Remember, you're only doing that left arm once, so give it your best shot right here. And then we're going to move in. Lateral lunges in three, two. Let's row.

Row.

Get that nice length at the bottom. Elbow to hip lengthen. Nice. We did squats and back rows. Love hitting those two large muscle groups right out of the gate. Legs and back. They support you. They're foundational muscles. From here, we're going to challenge you and go in the lateral direction. So if you need to use a lighter weight, that's okay. You're gonna move in a lateral plane of motion with a lateral lunge. Awesome job, team. That's what's coming. Gaze is about three inches in front of you. Nice long neck. 10 seconds here in this back row. You got it. Team, one rep at a time, right here for three, two. Give me one more row, and you're out. Nice work. Now, you can use one dumbbell, or you can use two if you have lighter weights. You're going to use two weights, and you're going to frame your outside foot. Okay, so we're going to do a lateral lunge just to the right side. You're going to step out to the right, drive off that bent knee, stand up. Three, two. Here we go. Hit right and drive out of that hole. Now, if you got one lighter weight, you can always frame the foot. You can take two weights, frame that foot. Think about transferring the weight to the outer edge of the foot here. Driving off, using that strong outer glute or your glute med to drive you away from the ground back up to that standing position. Nice work.

I've seen so many moms do this move in particular. Holding a baby, too. Oh, yeah? Yeah. I feel like it adds a little balance component, like center of gravity. Yeah, absolutely.

Ten more seconds. You can hold a baby. You can do squats. You can make it work. Babies can be dumbbells very easily. Heavy ones. Two, three, two.

Recover.

Awesome job. We're gonna go to an overhead tricep. So again, one dumbbell, overhead bend, extend. Only doing the tricep once. Then we're gonna hit that lateral lunge on the other side. So grab your weight. Overhead triceps in three, two. Let's go. Inhale down. Exhale, push. Working the back of the arm, the tricep right here. Inhale down, Exhale, push. One rep at a time, guys. Here we go. Alternating arms and legs is a great full body format on those days. You know, you're maybe not feeling so motivated, but we did have someone. Marie said this workout absolutely flew by for her. These no repeats do. She said she wasn't motivated to work out today. We feel that sometimes Marie. Yes, we do. But this workout was over before her brain even had a chance to protest. I love that this no repeat workout is a great one to hit. When you're not feeling motivated, you can show up and press. Play right here for three, two, one more. Down and up. Awesome job. Gonna hit lateral lunges on that other side. So holding the weight in your right hand, hitting to the left, driving off that left bent leg. Nice work. Let's do it. Closing out the lateral lunge in three, two. Let's go. Hit left, drive off that bent knee. Nice work, team. We are just flying through these moves almost halfway through this workout. It really does fly by, like Marie said. Nice work. Keep pushing. Keep pushing right here. One rep at a time. It's all timed intervals, so you get to choose your weight and you get to choose your pace. Take it at your pace. If you want to go slower and heavier, that is okay. You don't have to stick with Rach and I. You got it. Come on. What would it look like if I said 10 more seconds in this lateral lunge? 10 more seconds. Then we're gonna hit those shoulders with an overhead press in 3, 2. And recover. Awesome job. Weights can go down. Gonna give me an overhead shoulder press. Let's see. We're gonna go both arms at the same time. What do we got? She's got 15, I think.

Heavier.

Oh, let's go heavy. Let's go heavy and alternate. Heavy and alternate. In three, two. Let's go. Push right. Push left. Nice. Push right. There we go. Always challenging ourselves to go heavier, especially on a. No repeat.

A great time to try it, right, because you never have to do it again, right? You just do it one time, and you can be done.

Do the shoulder press once, and you're done. Go heavy. Great time to try it. That is so true. If you want to try and push your weights, this is a great workout to do it. You're back on legs after this. We're gonna go stagger. Deadlift. Come on. 10 more seconds in these shoulder presses. Yes, you can. Final 5, 4, 3, 2. Rest and recover, Jagger. Deadlift. So right toes forward, left toes back. 80% of the weight in your right front foot. Here we go. Right front foot. You're gonna hinge, hinge, hinge. Push that ground away to stand tall. 40 seconds. Crush some oranges in your armpits. We go in three, two. Let's go. Hinge at the hip. Push the ground away. So when I say 80%, I mean you're loading 80% of your weight in that front right leg. That is your working leg right now, right? You're gonna do the right leg once, and you're gonna do the left leg. You got it. Pushing that ground away. Nice work. Crush those oranges in your armpits. Nice flat back gaze is in front of you. Nice. Lengthen through that hamstring. Stand tall. Push that floor away. Yes, team. Come on. Staying on this right leg for 10 more seconds, and then we're gonna go into a split lunge. Nice stable base. We're gonna stay on the legs for this 1. In 5, 4, 3, 2. You can set the weights down if you need to shake out your grip. Go ahead and do so. We're going to move into a split lunge, so feet are going to stay. Right foot forward, left foot back. You're going to stay right here. Dropping that back. Left knee to the ground, driving up. Nice, stable base split lunge. We go there in three, two. Let's go. Drop that back. Left knee to the ground. Drive through the front. Right foot only. Again doing each side once. We're going to rep out some bicep curls in between this rach. So we'll give those legs a break after this move. Go to the arms. Nice work, team. You are on move. 10 of 17 crushing this no repeats workout. Keep moving. You got it. One rep at a time. Just keep putting in those reps. Showing up day after day, getting stronger together right here. 10 more seconds in these lunges. We give the legs a break and we go to bicep curls. Nice work. Final five, four, three, four, two, one. More down, up. You got it. Nice work. Bicep curls. Bicep curls. You can curl both arms at the same time. You can alternate your curls. Whatever feels good for you. Let's try and curl them both at the same time. Yeah. Go. Three, two. Let's go. Curl them up slow, lower down. If you want to try and go heavier. Great. Time to alternate those bicep curls. Nice work. Curl them up slow, lower down. Nice work. One time for the bicep curl, one time. Then you're back on the deadlift in the lunge. Come on, finish this workout strong. It's only 40 seconds per move, and it's only once per move. Yes, you can. Keep pushing right here. 10 more seconds in these bicep curls. You got it, team. The weight should feel heavy. That's a good sign. You're pushing yourself for three, two, rest and recover. Left foot forward, right toes popped back. That staggered deadlift again. This time, 80 of the work in that left leg. 20 in that right toe. Okay, 80 of the work. Left leg is your working leg. Crush those oranges. Three, two. Let's go. Hinge, hinge, hinge. Push that floor away. Hinge, hinge, hinge. Push that floor away. You got it, team. Absolutely crushing it today. Way to show up. Way to press play. Sometimes that's the hardest part, right? Just showing up and pressing play. But you did it.

You're here.

You're going to be better on the other side of this workout for it. Come on. You got it. Nice flat back, nice neutral spine heading into that Split lunge in 10 seconds. Yes. You can yes, you can. Come on. Finish last. 5, 4, 3, 2. Rest and recover.

That.

Left foot's gonna be forward, right foot's gonna be back. Again. That nice, stable base split lunge position. Split lunges. Lunges then back to shoulders for lateral raises. Here we go. Grab your weights. Left foot forward, right toes back. We lunge in three, two. Let's go. You got two beautiful strong legs. Yes, you do. We had Kate say, I love this. All standing, no repeat workout. As a mom of littles, some days that's like what you got, right? 20 minutes, no repeat, all standing. She loves that the workout felt doable. We're here to make you feel successful at the end of every workout, Right? Take it at your level. Nice work. Come on, team. Building success. One rep at a time. Building strength. One rep at a time. You got it. Onto arms. Lateral raises. That's where we go in 10. Stick with me right here. Nice. 5, 4, 3, 2. Rest and recover. I'm gonna drop and switch out my weights for lateral raises. Go a little bit lighter. Lifting just up to shoulder height here. Just up to shoulder height. Lateral raises. Nice work. Here we go. That raises in three, two. Let's go. Lifting up to that 45. Slow, controlled, lower down, inhale lift. Sorry. Exhale lift. Slow control. Lower down, inhale. On the down. Exhale lift. Slow control. Lower down. Nice. That lift is the hardest part of the movement. That's when you want to be exhaling during the hardest part of the movement. You got it, guys. Hitting the smaller muscles here.

The hardest workout or the hardest move of the workout for me. These are so tough.

Yes. Lateral raises, they never get easier. Man, they are sinking hard. That is right. Hitting a smaller shoulder muscle. That's why. Nice. 3, 2, and 1. Now we're supposed to hit a smaller leg muscle, which is your calf, so you can grab weights. You can hold one or two. Totally up to you. We're gonna go for calf raises. So you're just lifting your heels off the mat. Lowering with control. We go in three, two. Let's go. Lift the heels off the mat. Lowers control. So just like we hit that smaller shoulder muscle, now we're hit that smaller leg muscle. But really important for absorbing shock, protecting your knee for running, for your running stride, your sprinting stride. Want strong calves? They are an important lower body muscle that can often be neglected. Not today. Today we're hitting them and we're giving them some love. Hold and squeeze at the top.

And my grip strength here. I feel that working.

You feel your forearms? Yes. That grip Strength is definitely working for you. You guys, this is move 15 of 17. You only have two exercises left to finish out this workout. So stinking strong. Three, two, one. More calf raise. Rest and recover. Awesome job. We go to a squat thruster. So you're gonna front rack these weights right here. And you are going to squat punch right. Squat punch left. If you're with Rachel, you could use one dumbbell. I'm gonna alternate my squat thruster. 40 seconds in three, two. Let's go. Squat. Squat punch right. Squat punch left. You got it. Inhale, down, Exhale, push. Yes you can. This is the hardest move of the workout. I think is a squat thruster. It's also going to raise your heart rate, but it is move 16 of 17. It's this and standing crunches, guys. This and standing crunches and you are done with your workout. Push through right here. You got it. Almost there. Final 10, let's go. Power it up for 10. 9, 8. You got this. 7. Stay with it. 6. 5, 4, 3, 2. Rest. You recover one weight at your chest holding each head. Crunch, crunch. Standing core for your finish. Last move, team. Heart rates high. Here we go. Three, two, two. Crunch, crunch. Rachel's giving you a march. If rotating through that midline is not available for you, go ahead and give me a march. Last move, team.

Last move.

Standing core off the floor. Finishing this all standing 20 minute workout. So strong this and you're stretching. Let's go. Nice work, you guys.

Come on.

Finish strong right here. Almost there, team. Bring it home. What would it look like today If I said 10 more seconds in your workout? 10 more seconds and you are done. You got this. Last five, four, three, two, one. Rest and recover. Nice work, Rachel. Dumbbells are down. We are stretching standing stretches. Go ahead. Just flap those wings. Shoulders right. Take that right arm across the body. Drop the shoulder and just gaze over your right shoulder. You can roll up that right wrist. Nice work. So proud of you for showing up today. Getting it done. Kick your right toes up towards the ceiling. Go for a hamstring scoop. So just lengthen and reach. Lengthen and reach. One more big lengthen and reach. Nice. Same, same thing. Other stuff. Side left arm across the body. Gaze over your left shoulder. Go ahead, roll out the wrist. That feels so good, right? You earned it, team. Way to go. Awesome job. Same thing on the left. Left toes up towards the ceiling. Let's go for that hamstring scoop and reach. Really just lengthening through that hamstring back of the leg. Nice work. Big scoop. One more here. Big scoop. Way to go, Rach.

Way to go. Lynn.

High fives to you at home. So proud of you for showing up. We'd love to see you back on the mat for another workout today soon. Great job. Awesome job knocking out that full body workout. If you loved it, hit subscribe to my YouTube channel. And I've queued up another workout you might like here. I would love for you to join me for a two week strength challenge. Yes, you can. It's all in this playlist right here. Have a great day.