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

    2nd August 2021
    full-body dumbbell workout

    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.

    1. Deadlift row
    2. Devil press
    3. Push-up & row
    4. Lunge 

    Ready, set, go!

    Start your EVOlution

    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.

    Short, sweet and effective: this was our 20-min full-body dumbbell workout. Find more challenges like this one:

    • Single-arm kettlebell circuit
    • Functional circuit workout
    • Full-body HIIT workout
    • 10-min functional cardio workout
    • 25-min glute workout
    • Dumbbell lower body workout
    • Functional full-body workout
    • 20-min stability workout
    • 20-min abs and core workout
    • 30-min total core workout
    • 30-min upper body workout
    • 12-min kettlebell mobility flow
    • 16-min EMOM workout
    • Full-body Yoga tone workout
    • Full-body workout for strength and mobility
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