Workout of the week: 20-min full-body dumbbell workout

2nd August 2021

ALL LEVELS / full-body dumbbell workout / 20 minutes

Equipment: Dumbbells

Dumbbells are a classic piece of equipment in every gym. So much so that sources say they are more than 2000 years old — yes, we’re talking about Ancient Greece. This information alone has a powerful and positive view: dumbbells have been around for so long, which can only mean that they are indeed an effective tool. However, we can’t deny that they are usually associated with a particular type of strength, isolated muscle training.

Nothing wrong with that. If that’s what suits you, go for it. Nonetheless, EVO’s philosophy promotes a more integrated, whole-body approach to fitness. Unlike what our assumptions might tell us, dumbbells are an excellent ally for a challenging training session — and we’re going to prove it with this full-body dumbbell workout.

Today’s workout consists of only 4 exercises, each performed for 40 seconds with 20 seconds rest period. It will take you 4 rounds to complete the whole session, which will total for more or less 20 minutes.

Deadlift row
Devil press
Push-up & row
Lunge

Ready, set, go!

WORKOUT SETUP

4 exercises
40 seconds on, 20 seconds off
4 rounds
Equipment: Dumbbells

WORKING OUT FROM HOME? NO PROBLEM.

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment

Dumbbells = water bottles filled with water and / or sand

WORKOUT EXERCISE LIST

4 rounds

1 – DEADLIFT ROW

40 seconds on, 20 seconds off

Standing up proud, hold two dumbbells in each arm.
Now, bend forward until your upper body is almost parallel to the ground. Your back should remain under tension/straight throughout the motion.
Row the dumbbells up and down. Bend your elbows and retract your shoulder blades.
With your arms returned to the lower position, raise your upper body back up.

2 – DEVIL PRESS

40 seconds on, 20 seconds off

Place two dumbbells on the floor roughly your shoulder-width apart from each other.
Engage the core and perform a slow burpee to grab the handles of each dumbbell. Your chest should touch the floor.
Jump explosively to your feet, never taking your hands from the dumbbells, and snatch them from the floor.
Finish the move by locking them over your head, with your body fully stretched.
From there, and while holding the dumbbells, get back on the floor for a burpee and repeat.

3 – PUSH-UP & ROW

40 seconds on, 20 seconds off

Grab two dumbbells and set your body up in a high plank position.
Your hands and feet should be more than shoulder-width apart.
Now lower your body until your chest is parallel to your hands.
Push up with power and start rowing one dumbbell up to your chest, and then the other.
Slowly return to the starting position.

4 – LUNGE

40 seconds on, 20 seconds off

Stand tall and hold the dumbbells by your shoulders.
Step your right leg forward keeping the heel down.
Raise the heel of the left leg.
Then, lower the torso until the back knee touches the ground, with a full hip and knee extension.
Repeat.