{"id":43986,"date":"2021-08-02T03:00:00","date_gmt":"2021-08-02T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/20min-fullbody-dumbbell-workout\/"},"modified":"2021-08-02T03:00:00","modified_gmt":"2021-08-02T01:00:00","slug":"20min-fullbody-dumbbell-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20min-fullbody-dumbbell-workout\/","title":{"rendered":"Workout of the week: 20-min full-body dumbbell workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ full-body dumbbell workout \/ 20 minutes <\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells<\/p>\n\n\n\n

<\/div>\n\n\n\n

Dumbbells are a classic piece of equipment in every gym. So much so that sources say they are <\/strong>more than 2000 years old<\/strong><\/a> \u2014 yes, we\u2019re talking about Ancient Greece. <\/strong>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<\/strong>. However, we can’t deny that they are usually associated with a particular type of strength, isolated muscle training<\/strong>. <\/p>\n\n\n\n

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.<\/strong> Unlike what our assumptions might tell us, dumbbells are an excellent ally for a challenging training session \u2014 and we’re going to prove it with this full-body dumbbell workout. <\/strong><\/p>\n\n\n\n

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

  1. Deadlift row <\/li>
  2. Devil press <\/li>
  3. Push-up & row <\/li>
  4. Lunge <\/li><\/ol>\n\n\n\n

    Ready, set, go! <\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
    • 4 exercises<\/li>
    • 40 seconds on, 20 seconds off<\/li>
    • 4 rounds<\/li>
    • Equipment: Dumbbells<\/li><\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

      If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n

      Alternative equipment<\/strong><\/p>\n\n\n\n

      • Dumbbells = water bottles filled with water and \/ or sand<\/li><\/ul>\n\n\n\n
        <\/div>\n\n\n\n

        WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

        4 rounds<\/strong><\/p>\n\n\n\n

        <\/div>\n\n\n\n

        1 – DEADLIFT ROW<\/h3>\n\n\n\n

        40 seconds on, 20 seconds off<\/strong><\/p>\n\n\n\n

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