20-minute Full Body Strength Training with Dumbbells

This is a muscle-building strength training workout and all you need is 20 minutes! We are working it all in the upper and lower body with compound exercises and tempo work!! The full-range sets will build muscle and definition while the tempo work will improve muscular endurance!

The structure of this workout will allow us to maintain a high volume of weight lifted in a short amount of time leading to strength gains! You only need dumbbells for this workout and aim to lift heavy for the full range and drop weight a bit, if needed, during the tempo sets!

You don't need a ton of time to build muscle and get strong, just a purposeful plan and the determination and focus to lift heavy and maintain good form!

20-MINUTE FULL BODY STRENGTH TRAINING WORKOUT STRUCTURE AND EXERCISES

EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 20lbs / 4.5kg to 9kg When selecting a weight for this workout you want to lift moderately heavy to heavy
- EXERCISE MAT

OPTIONAL EQUIPMENT
- EXERCISE BOX OR BENCH - I will be using this for the glute bridge and chest press because, at this point in my pregnancy, this is the most comfortable option! But these exercises can be done on your mat!

STRUCTURE
- 6 EXERCISES
- 3 SET - FULL RANGE - TEMPO - FULL RANGE
- WORK: 45/30/45 SECONDS
- REST: 10/15/20 SECONDS

EXERCISE LIST
- NARROW PRESS | TEMPO: NARROW PRESS PULSES
- SQUAT | TEMPO: SQUAT PULSES
- REVERSE GRIP ROW | TEMPO: REVERSE GRIP ROW PULSES
- SUMO ROMANIAN DEADLIFT | TEMPO: 1/2 REP SUMO ROMANIAN DEADLIFT
- NARROW CHEST PRESS | TEMPO: NARROW CHEST PRESS PULSE *I will be using my exercise bench and doing an incline narrow chest press
- GLUTE BRIDGE | TEMPO: GLUTE BRIDGE PULSES *I will be using my exercise bench and doing a hip thrust.

I am so glad you joined me for this workout! It's always better to workout with a friend!

Kaleigh

Don't forget to stretch! 👉    • POST-WORKOUT STRETCH for Injury Preve...  

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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.