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Twenty-minute total-body dumbbell workout

October 30, 2014 By Ashley 20 Comments

Hello there! How’s it going for you on this fine Thursday? I taught an incredibly sweaty back-to-back group fitness session at the gym last night and woke up rested, so that’s a good thing. But let me tell you, after a week away from the gym and a lot of laying around on my trip to Florida, I had to fight to make it through the two hours of working out and teaching. Oh, and you may have heard the San Francisco Giants won the World Series, so my second class last night was a little sparse due to people watching that important game. Baseball season is over, and now it’s basketball season here in the Bay. Go Warriors!

Nonetheless, on to today’s topic. As a group fitness instructor, I spend a ton of time in the studio working out with other people, but I also like to find time for my own workouts. Just me, some weights and silence. Yes, that’s right. I work out on my own with no music at all.

Lately, I’ve been using just a few pieces of equipment to come up with total-body workouts that can be completed in no time at all. I got some great feedback on the four-move total-body dumbbell workout I created, so I made another one for you, and this one is even shorter. Let’s face it, while group fitness can be fun enough to last an hour, most of the time, we just need to maximize our time at the gym and don’t want to spend all day. But guess what? You don’t even need a gym for this workout.

To start, grab a set of medium dumbbells and a heavy dumbbell. I’d suggest starting with 8 lbs. and moving up to 10 lbs. for the mediums and 15 lbs. for the heavy. I designed this work to target all the planes of motion (that’s front-to-back, side-to-side and rotational), so if you move quickly through the sets, you’ll hit all the big muscles and break a sweat. 

I’d say go for 10 reps of everything and repeat three times. You can also up your weight a bit, do 8 reps of everything and repeat four times, but that will take a little bit longer. Use the light weights for the first move and one heavy weight for the rest of the moves.

Disclaimer: This may not be right for you. It’s just an example of something that I do in the gym. Ask your trainer or doctor before proceeding with caution!

20-minute total-body dumbbell workout

20-minute total-body dumbbell workout via A Lady Goes West

The four moves explained

Below are a few notes on each move, with links to the proper execution from around the web. Let me tell you, when researching these moves, I’ve confirmed that there is a lot of bad form out there, even in tutorials. Be careful what resources you use.

  1.  Lateral lunge to bicep curl  — This moves targets the hamstrings, glutes and biceps. Use the lighter dumbbells. Stand with the dumbbells at your sides, feet hip width. While keeping your chest up, step out long to the side, tip from the hip and push your butt back as your moving-leg knee bends. The moving leg’s knee should track in line with the foot. One you are lunging, curl the dumbbells up, while keeping your elbows back and under your shoulders and your chest up. As your arms come down, you stand up and return to set. Repeat on the other side.
  2. Lying straight-arm pullover — This move targets the lats, shoulders and triceps. Use the heavy dumbbell. Lay on your back on a bench or on the floor. Hold a dumbbell by the bell portion, pushing your palms in to keep it secure. Start with your arms straight up and over your shoulders above your body. Then, take your arms back over your head behind you, nice and straight. Keep your shoulders back and down and use your upper-back to pull the arms straight up back in front of you above your chest, hold at the top for a second at the starting position. You will feel a little stretch in the chest on the extension portion. At the top you should reset your shoulders down and away from the ears. Try not to let your shoulders raise up, because the work should be underneath your body and in the back of the arms.
  3. Woodchop — This move targets the core and shoulders. Use the heavy dumbbell. Hold the dumbbell with both hands in front of you, arms extended. Squat back, lowering your butt and hips down and bring the dumbbell beside your shin on one side. As you stand up, bring the dumbbell up and across your body, stopping just above the shoulders on the opposite side (it goes up and diagonal). Keep your core tight and shoulders down. Try not to let your hips turn at all, so they stay square to the front.
  4. Resisted hip bridge — This move targets the glutes, hamstrings and quads. Use the heavy dumbbell. Lay on your back, place a dumbbell on your lap, then bend your knees and put your feet about shoulder width apart. When you go to lift your hips, you should hold the dumbbell in place on your lap. Drive your heels into the floor to activate your glutes and squeeze your butt at the top. Try not to over-arch your back, but stop when your body makes a line down from your knees. If you want to make sure your heels are digging in, you can lift your toes up just a bit.

There you go. In just 20 minutes you can tone your whole body and be on your way.

Speaking of toning, I’m heading out in a bit to Barry’s Bootcamp for a little sweat session, and I have a fun special event tonight. I’ll be back in the morning for another edition of “Friday Favorites,” so stop back and say hello.

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Questions of the day

Do you ever work out at home? Do you own dumbbells? What’s the best thing that has happened in your week so far? Any workout requests?

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Filed Under: Fitness Tips, Healthy living, Workouts Tagged With: dumbbell workout, fitness, total-body workout, workouts

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About Ashley

I'm a mom and fitness instructor in Charlotte, North Carolina. And A Lady Goes West is where I share fitness, wellness and clean beauty tips, as well as stories from my life.
 
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Comments

  1. Joanna @Makingmine says

    October 30, 2014 at 8:50 am

    I love workouts like this – especially when it incorporate the whole body! And it’s the perfect length for nap time!
    Joanna @Makingmine recently posted…pumpkin spice granolaMy Profile

    Reply
    • Ashley says

      October 30, 2014 at 9:42 am

      Hi Joanna! Well thanks, that’s good to know. 🙂 Hope you give it a try, and let me know if you do. Have a great day!
      Ashley recently posted…Twenty-minute total-body dumbbell workoutMy Profile

      Reply
  2. Annmarie says

    October 30, 2014 at 8:54 am

    Love the woodchop move…great way to engage the core!
    Annmarie recently posted…Nuwi Quinoa Drinkable Snack ReviewMy Profile

    Reply
    • Ashley says

      October 30, 2014 at 9:45 am

      Hi Annmarie! I love the woodchop too, and there’s so many ways to do it. Hope you have a great Thursday!
      Ashley recently posted…Twenty-minute total-body dumbbell workoutMy Profile

      Reply
  3. Katie @ Daily Cup of Kate says

    October 30, 2014 at 9:41 am

    Perfect timing! I needed a workout for this afternoon- definitely going to try this out!
    Katie @ Daily Cup of Kate recently posted…Mizuno Wave Rider 18 Review + Fall 50 Relay!My Profile

    Reply
    • Ashley says

      October 30, 2014 at 9:48 am

      Hi Katie! That’s great. Let me know how it goes:)
      Ashley recently posted…Twenty-minute total-body dumbbell workoutMy Profile

      Reply
  4. emily says

    October 30, 2014 at 9:53 am

    I actually did the 4-move workout this morning and loved it! At 5:30am, it’s so nice to have a prescribed workout. Thanks for creating another one–I will definitely be giving it a try 🙂

    Reply
  5. Sarah @ Sweet Miles says

    October 30, 2014 at 12:06 pm

    Never heard of woodchops before!! Awesome workout!
    Sarah @ Sweet Miles recently posted…Mizuno Wave Rider 18 ReviewMy Profile

    Reply
    • Ashley says

      October 30, 2014 at 2:43 pm

      Hi Sarah! Woodchops are great for the core. Hope you have a wonderful Thursday! 🙂

      Reply
  6. Lauren @ The Bikini Experiment says

    October 30, 2014 at 1:06 pm

    It’s always good to have a home workout on hand for when time is tight. Thanks, Ashley!
    Lauren @ The Bikini Experiment recently posted…Farmed or Wild Caught: Fish of the SeaMy Profile

    Reply
    • Ashley says

      October 30, 2014 at 2:42 pm

      Of course! Hope you give it a go!

      Reply
  7. Heather @ Housewife Glamour says

    October 30, 2014 at 1:59 pm

    That’s interesting to hear that you workout on your own in silence! I really have never tried that. I always have music blaring, or at least something like the television on in the background. Great workout!
    Heather @ Housewife Glamour recently posted…Do Anywhere Core Circuit WorkoutMy Profile

    Reply
    • Ashley says

      October 30, 2014 at 2:43 pm

      I have enough noise in my life, between blaring music while teaching group fitness and the sounds of the city. Sometimes I like a little quiet. 🙂

      Reply
  8. Sarah @ Making Thyme for Health says

    October 30, 2014 at 2:05 pm

    I love the bridge move! My butt is one of my favorite things to work, haha.

    I’m jealous of your Barry’s workout tonight too. Have fun!!
    Sarah @ Making Thyme for Health recently posted…Gruyére, SwitzerlandMy Profile

    Reply
    • Ashley says

      October 30, 2014 at 2:42 pm

      Hi Sarah! Yes, I love the bridge too. I took Barry’s Hardcore Abs today. Hardcore would be an understatement. Ouch!!

      Reply
  9. Jessie R says

    October 30, 2014 at 6:12 pm

    Looks like another good one! Can’t wait to try it! 🙂

    Reply
    • Ashley says

      October 31, 2014 at 9:10 am

      Thanks, Jessie! Let me know if you do:)

      Reply

Trackbacks

  1. Friday Favorites: Shopping, events and a book - A Lady Goes WestA Lady Goes West says:
    October 31, 2014 at 8:00 am

    […] A total-body workout that can be done anywhere — Twenty-minute total-body dumbbell workout […]

    Reply
  2. Les Mills protein powder giveaway + workouts - A Lady Goes WestA Lady Goes West says:
    November 5, 2014 at 9:51 am

    […] weights workout done on my own time lately, such as my four-move total-body dumbbell workout and 20-minute total-body dumbbell workout, but none of that happened this week. It’s certainly not the end of the world, because […]

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  3. VIP wine-tasting experiences in Napa Valley - A Lady Goes WestA Lady Goes West says:
    January 20, 2015 at 7:20 am

    […] Saturday morning, after a short sweat session in the gym, in which I completed a 20-minute four-move total-body dumbbell workout, Dave and I hit the road for the valley. It took us just over an hour to reach our first stop, […]

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Hi, I'm Ashley. I'm a mom and fitness instructor living in Charlotte, North Carolina. I love to help you live a balanced life with no extremes, making sure you never skip a rest day. A Lady Goes West is where I share my workouts, simple meals, clean beauty tips and wellness insight with you. Find out more about me and stay awhile!

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I've got to be honest, I'm much more of a writer t I've got to be honest, I'm much more of a writer than an Instagrammer and many times I feel like what I want to share doesn't fit well into a grid. But I'm able to bring much more long-form content to my blog each week. Speaking of that, this week, I debuted a new series called "A Lady Goes West Advice Corner" which has been something I've wanted to put together for a while. In this series, I'm taking totally anonymous questions from YOU and giving you some neutral third-party advice on it all. Here are the questions I addressed in the first advice corner edition:
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-“I became a first-time mom last spring and am currently dealing with all things motherhood. How do I deal with my expectations vs. reality of being a mom?" (such a good one, and I've been there)
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The answers are long, they come from my heart, and I hope they can provide some value to you! If this is something you're interested in, head over to A Lady Goes West today to check it out, and you can submit a question for the next edition.
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Here's the direct link: https://aladygoeswest.com/ask-me-anything-a-lady-goes-west-advice-corner-first-edition/
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-2009-2012 in a high-rise condo in downtown Orlando, where we lived when we got married.
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I wrote a whole post about this topic on A Lady Goes West this week if this is of interest to you, and you can head on over and check it out. I'd love to know: What's something (random or not) that you've added to your life in the last year that you now love?
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