Workout of the week: 20-min dumbbell compound workout

18th July 2025

20-min dumbbell compound workouT - Man performing a weighted lunge with dumbbells in the functional training area of EVO Fitness, surrounded by wooden wall bars and soft lighting on exposed brick walls.

ALL LEVELS / dumbbell compound workout / 20 minutes

Equipment: Dumbbells & gym mat

Everyone’s training routine looks a little different — and that’s how it should be. But no matter the method, we’re all chasing the same thing: results. Compound exercises are a great way to get you there. They engage multiple muscle groups, boost your heart rate, and save time, all in one go. And for this workout, all you need is a pair of dumbbells.

That’s right, this dumbbell compound workout is highly efficient. It includes 5 exercises, each hitting multiple muscle groups, performed across 4 rounds. Reps vary by exercise to keep things balanced. Rest for 30 seconds between exercises and 1 minute between rounds. All you need is a pair of dumbbells and 35 minutes to finish it.

Dumbbell thruster – 12 reps
Dumbbell deadlift to row – 12 reps
Dumbbell reverse lunge to bicep curl – 10 reps per leg
Dumbbell renegade row to push-up – 8 reps per side
Dumbbell Russian twist – 20 reps (10 to each side)

Grab your dumbbells and let’s get started!

WORKOUT SETUP

5 exercises
4 rounds
Different reps
30-sec rest between exercises
1-min rest between rounds
Equipment: Dumbbells & gym mat

WORKOUT EXERCISE LIST

4 rounds

1 – DUMBBELL THRUSTER

12 reps

Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
Lower into a squat — keep your chest up and knees tracking over your toes.
Drive through your heels to stand up and press the dumbbells overhead in one explosive motion.
Lower the weights back to your shoulders and go straight into the next rep.

2 – DUMBBELL DEADLIFT TO ROW

12 reps

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

3 – DUMBBELL REVERSE LUNGE TO BICEP CURL

10 reps per leg

Hold a dumbbell in each hand, arms by your sides.
Step one foot back into a reverse lunge, lowering your back knee toward the ground.
At the bottom of the lunge, perform a bicep curl.
Lower the weights, then return to a standing position.
Alternate legs for each rep.

4 – DUMBBELL RENEGADE ROW TO PUSH-UP

8 reps per side

Grab two dumbbells and set your body up in a high plank position.
Your hands and feet should be more than shoulder-width apart.
Engage your core and row one dumbbell at a time towards your chest, ensuring your back stays as still as possible.
Now, with your chest parallel to your hands, perform a push-up. That’s one rep.
Repeat for time or reps.

5 – DUMBBELL RUSSIAN TWIST

20 reps (10 to each side)

Sit on the ground with your knees bent.
Lift your feet from the ground.
Hold the dumbbell with both hands. Move the kettlebell from one side to another over the hip.
Keep your legs stable and your back straight.