20 Minute Dumbbell Full Body Workout | Strength + Cardio

A 20 minute workout combining resistance training and a staple of a full body movement!

For this full body sweaty session you will need a pair of dumbbells, a chair and your mat!

The dumbbells I am using for your reference are 10kg each!

The timer will be on for 30 seconds of work per exercise, straight into then another 30 seconds of work to complete 1 superset! Once we complete each superset, we then have 20 seconds rest! Each superset will be performed for 2 sets in total!

The staple of PUSH UP BURPEE (no jump at the top) will appear 4 times in total and will be performed for 1 full minute each time it appears!

STAPLE: PUSH UP TO DUMBBELL BURPEE

REAR STEP LUNGE
STATIC LUNGE (same side)

REAR STEP LUNGE (switch)
STATIC LUNGE (same side)

ALTERNATING RENEGADE ROW
ROTATIONAL ROW

ALTERNATING RENEGADE ROW
ROTATIONAL ROW

STAPLE: PUSH UP TO DUMBBELL BURPEE

BULGARIAN LUNGE x2 DUMBBELL
BODYWEIGHT ONLY (same side)

BULGARIAN LUNGE x2 DUMBBELL (switch)
BODYWEIGHT ONLY (same side)

SINGLE ARM SHOULDER PRESS
PUSH PRESS (same side)

SINGLE ARM SHOULDER PRESS
PUSH PRESS (same side)

STAPLE: PUSH UP TO DUMBBELL BURPEE

PAUSE AT BOTTOM RDL
1/2 REP RDLs

PAUSE AT BOTTOM RDL
1/2 REP RDLs

DIAMOND PRESS
FLYES

DIAMOND PRESS
FLYES

FINISHER IS THE STAPLE… ONE LAST TIME!

STAPLE: PUSH UP TO DUMBBELL BURPEE

Legs, shoulders, chest, back, arms and core all targeted within this 20 minute workout!

Aim to differentiate between the pace of the resistance exercises such as bent over row and Bulgarian lunges and the more cardio full body movement of the staple!

Have a great workout everyone and Happy Friday!!!

Cx

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[fitmitvali]

It doesn´t matter if the workout is 60, 40, 20 or even these 10 minute long...you just feel amazing after EVERY session Caroline provides!!🔥

[iamdevanshkalra]

Full body Friday combined with strength & cardio is definitely my favourite…I always love the challenge of a staple & I’m sure those push-up burpees will turn up the heat 🔥 Let’s push through & finish lying on the mat feeling so proud!!!

[matthewalmond]

Hi Caroline...hi everyone...Today’s workout is going to be a brilliant mix of full body and cardio work! That staple is certainly going to get the heart rate up! As Caroline says it’s going to be hit and sweaty! Im looking forward to this...and to some extra Makers in the add on! Have a great Friday everyone! Matthew

[yoyoanna]

Caroline's 20 & 30 min workouts save my workout schedule🙏🙏

[lizerika]

These 20 minutes videos are a gift! No excuse not to get in a workout. Please leave them up :)

[lisawilliams]

I love these 20 minute workouts right now. It would be easy to skip with all the Christmas things that can distract us, but you can always fit in a 20 minute chunk of exercise. And I always feel so much better, so much happier afterwords. I love the feeling that comes with the DONE music! Have a great weekend!

[salo]

All comments are so motivating!💕🔥
I also did it this morning and it was really fun with the variations of exercises and the staple😁 I had 5, 5 kg each, but on christmas the heavier dumbels finally arrive and I come here again to push myself a bit more🤩
Good luck everyone and have a great start in the weekend with this workout!💪🤗
*Update*: I did it with 10kg each know, and it was hard!🔥 First I felt a little down, as I couldn't do every excercise without pausing... but then I saw my comment here and realised my progress. Thank you so much Caroline, that you make all of this possible!💗🤩

[catherineclapperton]

Ah this was perfect ☺️ I can't believe how much strength I've gained from doing Epic 3 😱 I'm part way through but decided to this one today as an alternative 🙂 Thank you so much Caroline 😊💪

[cindytsai]

Those staples were brilliant! 🥰🥰I used 6 kg actually feeling so accomplished but not stressed out (finding space to finish another workout after this one😍

[aurelieliot]

Good morning everyone !
I am addicted to your full body workouts Caroline, they are always both fun and challenging ! « Only » 20 min, but we are going to work hard! The staple will increase the intensity 💪🏼 🔥 and I love combining strength training exercises with more cardio exercises, let’s smash it !

EDIT : the Bulgarian Lunges supersets were tough ! The staple is a killer, 1min can be very long when you’re in pain 😆 loved this one !

[anthonycraig]

I need to getup right now, warm up, then start this workout. A great way to start the day.

[marycaton]

I have always hated burpees… they made me feel slow and tired. Somehow, dumbbell push-up burpees just make me feel strong and empowered! Thank you, Caroline, for an amazing start to my birthday today! It’s just after 5 am where I live, and I’m ready to rock this day! ☺️❤️🔥🥳

[traciroach]

Short week for me this week, so I'm combining a few workouts daily so I don't fall behind! Love all of these Christmas workouts! :)

[joycetsai]

Great 20 minutes whole body workout!!! Weights I used were 15lbs only. Enjoyed it so much and it's short and sweet but definitely intense!! Thank you Caroline!!!

[cisemaydeniz]

The miracle of 2021... The miracle of the pandemic is you. You're our chance. Our lives have changed with you. I hope that 2022 and every other coming year will be better for you 💝💝💝💝

[kritikasharma]

I had exactly 25 minutes to get a workout in before my meeting and happy to report that I finished it in record time. Did my warmup while Listening to Caroline’s intro. I’m a sucker for a good full body workout, I feel I make the best use of my time doing a full body routine and it is an absolutely stunning workout and will be revisiting it again.
Thanks Caroline 😊

[thifamswitzerland-cuocsong]

thanks so much dear Caroline, have nice time

[kimoskam]

Always love your full body workouts! I got my booster shot yesterday so this was a perfect way to move my arm arm to work through it! Feeling great! Thanks Caroline🌹🌹

[violinw]

Brilliant full body workout, short, intense, challenging, HR through the roof, wouldn't want it any other way. Thank you Caroline for yet another awesome session!🔥🔥🔥

[hzrqfcb]

Fantastic workout! Used 2x15 lbs, and it was challenging almost all the way through! I think I may have used 20 lb weights before for some of the moves, but with my form and mind-to-muscle connections improving, it was harder this time, I think! So glad.