20 Minute Workout

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    This Full-Body Dumbbell Strength Workout Hits Every Muscle Group

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    Picture this: You walk into the gym, or your home set-up and…stall. Maybe you ask yourself, What the heck should I do in my workout today? Leg day? Arm day? The typical workout confusion.The time-saving solution: this total-body burner programmed by Ariel Belgrave, CPT, using only a set of dumbbells. This full-body workout is guaranteed to light up muscles from head to toe with just five beginner-friendly moves. Each of the compound moves engages multiple muscle groups simultaneously giving you an effective and efficient workout.Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.You’ll be done in exactly 21 minutes. (Don’t skip the 1-minute warm-up that primes your bod for optimal performance during the 20 minutes of work.) But, anytime you feel ugh or just don’t wanna sweat (it happens to all of us), repeat one or all of these mantras to yourself: One workout has the power to change your whole mood for the better. The goal is progress, not perfection. You’ve got this.Time: 20 minutes | Equipment: Light to medium dumbbells | Good for: Full bodyInstructions: Warm up with 30 seconds of jumping jacks and 30 seconds of inchworms (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.Warm-Up: Jumping JacksHow to:Start standing with feet hips-width apart and arms relaxed at sides.

    Jump feet out much wider than hips as you swing arms out to sides and overhead.

    Reverse the motion to return to standing. That’s 1 rep.Warm-Up: InchwormHow to:Start standing with feet hips-width apart. Hinge at your hips and lower down (imagine yourself doing a deadlift) until your hands reach the ground, allowing knees to bend.

    Crawl forward lifting one hand at a time with hips lifted until you’re in a high plank.

    Walk your hands one by one back to your feet.

    Reverse the deadlift motion to return to standing. That’s 1 rep.READ MORE: Get Stronger For Rock Climbing With This Full Body WorkoutWood Chop And PressHow to:Stand with feet wider than hips while holding a dumbbell in both hands by right thigh.

    Engage core and raise DB across body to left shoulder, allowing torso and toes to naturally open up as you twist.

    Release right hand.

    Press dumbbell straight overhead so left arm is fully extended.

    Reverse movement, lowering dumbbell to shoulder, then diagonally across front of body to right thigh. That’s 1 rep.

    Repeat on same side for 20 seconds, then switch.Form Fix: Bend your knees and engage your leg muscles to press the weight up with force. Boom!Modified BurpeeHow to:Stand with feet slightly wider than hips, holding a dumbbell in each hand against thighs, palms facing each other.

    Squat and place dumbbells on floor between feet.

    Keeping hands on DBs, walk back into a plank position and hold.

    Reverse movement by returning to squat, then stand. That’s 1 rep.Form fix: Keep your core engaged throughout to maintain proper posture and stay stable.Squat PressHow to:Stand with feet slightly wider than hips, holding dumbbells by shoulders.

    Bend knees and lower butt as if sitting in a chair, keeping weight in heels.

    Press dumbbells overhead as you push up to standing.

    Lower dumbbells back to shoulders. That’s 1 rep.Form fix: Don’t let your chest drop or your gaze lower to the floor at any time.READ MORE: Get A Full-Body Workout In Just 15 Minutes With Only 2 Household ItemsChest PressHow to:Lie face-up with knees bent and feet flat on floor.

    Holding a dumbbell in each hand, extend arms directly above shoulders, palms facing toes.

    Slowly bend elbows, lowering weights out to the side until elbows form 90-degree angles.

    Drive dumbbells back up to starting position. That’s 1 rep.Form fix: Think about opening the chest and pulling the shoulder blades down your back to fully engage the upper-body muscles.Toe TouchesHow to:Lie faceup, holding one dumbbell in both hands and extending arms and legs to ceiling.

    Lift head and shoulder blades off floor as you reach dumbbell toward toes. Keep lower back glued to floor and arms and legs stretched toward ceiling throughout the rep.

    With control, lower head and shoulders back to floor. That’s 1 rep.This article by Jennifer Nied was originally published on Women’s Health US. More

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      Sculpt Your Legs And Butt With This 20-Minute Dumbbell Lower-Body Strength Workout

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      Think you need a full weight room and oodles of time to sculpt your lower body? Think again. You can strengthen every muscle from the waist down using only dumbbells in 20 minutes flat. So doable!The key is a sequence of compound moves that challenges the legs (hamstrings, calves, quads) and butt (glutes). And, you can adapt this lower-body workout from Ariel Belgrave, CPT, to your level of fitness thanks to the AMRAP (as many reps as possible) programming.Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.Whether you’re beginning a brand-new fitness journey, starting over, or just itching to get into a new routine, get ready to make your lower body burn in the best way. Grab a set of dumbbells that challenges you but allows you to keep repeating the moves for the entire interval.Time: 20 minutes | Equipment: Dumbbells | Good for: Lower bodyInstructions: Warm up with 30 seconds of invisible jump roping and 30 seconds of hip openers (shown below). Then, perform as many reps as possible of each exercise for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.Warm-Up: Invisible Jump RopeHow to:Stand with feet hip-width apart and arms bent at sides.

      Simultaneously swing your arms as if turning a jump rope while jumping with alternating feet.Warm-Up: Hip OpenersHow to:Start standing with feet shoulder-width apart and elbows bent at a 90-degree angle.

      Lift your right leg and bend the knee, circling it in, up and around.

      Place your right foot back in the same spot.

      Lift your left leg and bend the knee, circling it in, up and around.

      Place your left foot back in the same spot. That’s 1 rep.READ MORE: The Best 28-Day Workout Challenge To Get Stronger All Over Using Only DumbbellsLateral Squat WalkHow to:Stand with feet hip-width apart holding a dumbbell at your chest at one end of your mat.

      Squat down halfway so your thighs are almost parallel with the floor.

      Maintain the squat position and engage core, as you step out with your right foot.

      Step your left foot to the right so you’re back in that starting squat stance, keeping your weight in your heels.

      Continue taking lateral squat steps to the right until you reach the end of the mat.

      Repeat back to the left, moving step by step to the other end of the mat.

      Continue alternating.READ MORE: New Study Finds Exercise Before Cancer Diagnosis May Lower Progression RiskGoblet Squat“A variation of the traditional squat, a goblet squat incorporates load in a way that improves your grip strength,” Earnest explains. “Think of the ‘bell as extra credit—you’re getting all the benefits of a squat and more!”Target muscles: glutes, quads, hamstrings, biceps, forearm and shouldersHow to:Start by standing with your feet hip-width apart, holding a dumbbell in front of your chest, with your elbows pointing toward the floor. Push your hips back and bend the knees to lower into a squat.

      Press through heels to return to start. That’s 1 rep.

      Complete 10 reps, then move on to your next move.Deadlift And Calf RaiseHow to:Stand with feet shoulder-width apart and knees slightly bent, holding a dumbbell in each hand in front of your legs with your palms facing thighs.

      Hinge forward at the hips, pushing your hips back as you lower the dumbbells down along the front of your body. You should feel a stretch in the back of your legs (hamstrings). Keep a slight bend in your knees to avoid locking out the joint.

      Squeeze your glutes as you drive your hips forward to return to the starting position. After you stand tall, lift your heels off the ground and engage your calves for stability.

      Lower your heels back to the mat to return to the starting position with feet flat on the ground. That’s 1 rep.Tip: When completing the deadlift, focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement (straight line from head to tailbone).Reverse LungeReverse lunges are beneficial because “they put less stress on your joints and give you a bit more stability in your front leg as you drive through it,” Earnest explains, adding that it’s ideal for those trying to improve their balance and knee control. “If you are looking to improve your hip mobility, this is a great way to increase your hips’ range of motion.”Target muscles: glutes, hamstrings, quads and coreHow to:Start by standing with dumbbells in either hand. Step your left foot back, dropping the left knee to just-barely touch the ground.

      Press through the right heel to return to standing, keeping your head and chest up the whole time.

      Repeat on opposite side. That’s 1 rep.

      Complete 10 reps each side, then move on to your next move.READ MORE: Power Walking Amps Up The Health Benefits Of A Daily Stroll – Here’s How To Do It RightMarching Glute BridgeHow to:Lie on the mat faceup with your knees bent and feet flat on the floor

      Hold a single dumbbell with both hands above your chest.

      Press into your heels to raise your hips up toward the ceiling until you form a straight line from knees to hips to head.

      Maintaining the hip position, raise your right foot a few millimetres off of the floor.

      Lower it back to the floor.

      Repeat on the left.

      Continue alternating.This article by Jennifer Nied was originally published on Women’s Health US. More

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      This No-Equipment Upper-Body Workout Blasts The Arms And Shoulders

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      When you think of strengthening your arms and shoulders, you might assume you need dumbbells, kettlebells, bands, or any other resistance equipment you can get your hands on. While those modalities are all awesome and effective, you can get a well-rounded, sweaty and super-effective upper-body workout using just your body weight. Really! Here’s how.Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.The moves in the workout ahead combine cardio and strength training for an optimal combination that not only gets your heart rate revving but also helps you change your body composition and increase muscle definition, endurance and overall strength, Belgrave says.The exercises also prioritise putting your body into weight-bearing positions for maximum resistance sans gym equipment. For instance, in the inchworm to shoulder tap as well as the downward dog toe tap, you move in and out of a high plank position, which recruits tons of upper-body, while also working the core and glutes to keep you stable. So much bang for your buck! Time: 20 minutes | Equipment: None | Good for: Full body (with an emphasis on shoulders, biceps, triceps, back)Instructions: Warm up with 30 seconds of TYWs and 30 seconds of arm circles (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.Warm-Up: TYWHow to:Start standing with feet hip-width apart, then hinge at the hips to bring your torso slightly forward. Maintain a straight back. Extend arms out to sides to form a T shape.

      Maintaining your body position, swing the arms up so the upper arms align with the ears, forming a Y shape.

      Core engaged the entire time, bend elbows to waist and retract the shoulder blades to form a W shape.

      Continue repeating the sequence.Warm-Up: Arm CirclesHow to:Stand with feet hip-width apart, arms extended out to sides.

      Keeping shoulders down and core engaged, bring arms up and around in medium-sized circles.

      After 15 seconds, reverse the direction.Jab PunchesHow to:Start in a boxer’s stance with your left leg forward and right leg back, knees bend, fists protecting face.

      Punch the left arm out and pull first quickly back to face, then repeat with the right arm. Continue alternating.READ MORE: Try This Upper-Body Dumbbell Strength Workout For Serious Arm SculptingInchworm To Shoulder TapHow to:Start standing with feet hip-width apart.

      Reach down to ground and crawl out into a plank position.

      Keeping hips square to ground, lift right hand to tap left shoulder, then return right hand to ground and lift left hand to tap right shoulder. Return left hand to ground.

      Walk hands back to feet and return to standing. That’s one rep.Form fix: Keep your hips and torso totally still as you perform the shoulder taps.Downward Dog To Toe TapHow to:Start in a high plank position.

      Press torso back toward legs so that your heels lower to the ground, while reaching left arm to right toes. Maintain a long spine.

      Return to high plank.

      Repeat movement, bringing right arm to left toes.

      Return to high plank. That’s one rep. Continue alternating.READ MORE: The Best 28-Day Workout Challenge To Get Stronger All Over Using Only DumbbellsPush-up And Plank RowHow to:Start in a modified plank position, knees on ground, wrists under shoulders. Maintain a long spine.

      Lower into a push-up so your chest hovers just above the floor and elbows are close to sides.

      Push up from ground to return to modified plank position, then drive right elbow toward sky, performing a row.

      Return right hand to ground. Repeat row with left arm.

      Return left hand to ground. That’s one rep.Superwoman With Arm ExtensionHow to:Start lying face-down, legs extended, arms tucked at sides.

      Lift legs and extend arms overhead simultaneously, engaging back, lats, glutes and shoulders.

      Pause, then lower legs and bend arms to sides to return to starting position. That’s one rep.This article by Jacqueline Andriakos was originally published on Women’s Health US. More