{"id":55463,"date":"2025-08-18T05:00:00","date_gmt":"2025-08-18T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=55463"},"modified":"2025-08-13T13:08:12","modified_gmt":"2025-08-13T11:08:12","slug":"20-min-dumbbell-compound-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20-min-dumbbell-compound-workout\/","title":{"rendered":"Workout of the week:\u00a020-min dumbbell compound workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ <\/strong>dumbbell compound workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells & gym mat<\/p>\n\n\n\n

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Everyone’s training routine looks a little different \u2014 and that\u2019s how it should be.<\/strong> But no matter the method, we’re all chasing the same thing: results<\/strong>. Compound exercises<\/a> are a great way to get you there. <\/strong>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.<\/strong><\/p>\n\n\n\n

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

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  1. Dumbbell thruster \u2013 12 reps<\/li>\n\n\n\n
  2. Dumbbell deadlift to row \u2013 12 reps<\/li>\n\n\n\n
  3. Dumbbell reverse lunge to bicep curl \u2013 10 reps per leg<\/li>\n\n\n\n
  4. Dumbbell renegade row to push-up \u2013 8 reps per side<\/li>\n\n\n\n
  5. Dumbbell Russian twist \u2013 20 reps (10 to each side)<\/li>\n<\/ol>\n\n\n\n

    Grab your dumbbells and let\u2019s get started!<\/strong><\/p>\n\n\n\n

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

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 5 exercises<\/li>\n\n\n\n
    • 4 rounds<\/li>\n\n\n\n
    • Different reps<\/li>\n\n\n\n
    • 30-sec rest between exercises<\/li>\n\n\n\n
    • 1-min rest between rounds<\/li>\n\n\n\n
    • Equipment: Dumbbells & gym mat<\/li>\n<\/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 – DUMBBELL THRUSTER<\/h3>\n\n\n\n

      12 reps<\/strong><\/p>\n\n\n\n

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      • Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.<\/li>\n\n\n\n
      • Lower into a squat \u2014 keep your chest up and knees tracking over your toes.<\/li>\n\n\n\n
      • Drive through your heels to stand up and press the dumbbells overhead in one explosive motion.<\/li>\n\n\n\n
      • Lower the weights back to your shoulders and go straight into the next rep.<\/li>\n<\/ul>\n\n\n\n