20 Minute Home Workout for Any Level
This dumbbell workout is a go-to full-body workout for any fitness level. You can do it at home or in the gym. It involves all major muscle groups and movement patterns (squatting, pushing, pulling…).
About this full-body dumbbell workout:
5 rounds (beginners can do less)
5 exercises; 10 reps per exercise
Rest 1 minute between sets; optionally, add rest between exercises if you need it
Weight of the dumbbells can be adjusted based on your fitness level or muscle group. You might need to load leg exercises with more weight than upper body exercises to feel your muscles working.
No dumbbells at home…?
…then it’s time to get creative! Look around your home and think about what you could use instead of dumbbells. The important thing is that you can grip them well and that they won’t break.
Water bottles filled with water, sand, flour, etc. are a great substitute for dumbbells.
Do you have a bottle crate of water, juice, or beer at home? By changing the number of bottles in the crate, you can vary the weight to suit your training needs.
A bucket full of water bottles or books also works as a dumbbell substitute. If you hang a full bucket off either end of a pole (e.g. broom or mop), you’ve got a barbell.
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