20 MIN Dumbbell Full Body Workout - Compound Movements | NO REPEAT

» 20 MIN Dumbbell Full Body Workout – Compound Movements | NO REPEAT



A perfect no repeat full body workout involves compound movements that affect many muscles within each rep!

Quads, hamstrings, glutes, shoulders, back and chest will be placed under load in this session. The biceps & triceps, core and abdominal muscles are all required to assist in performing these movements.

All you will need for this workout is some weights and your mat!

The dumbbells I am using for your reference are 2 x 15kg each for most of the workout. Towards the end, I will also use 2 x 7.5kg dumbbells for the shoulders and abs portion!

The timer will be on for 40 seconds per exercise, followed by 20 seconds of rest for most of this session. However, the abs & core specific at the end is simply 60 seconds in duration, each with no clear rest in between the two last exercises.

2 x 15kg

SINGLE ARM BENT OVER ROW

SWITCH SIDE!

FRONT RACK SQUAT

CHEST PRESS

STATIC LUNGE (one side)

SWITCH SIDE!

RENEGADE ROW

ALTERNATING REAR LUNGES

PULLOVER

RDL

PUSH UPS

1 x 15kg
CLOSE STANCE SQUAT

2 x 7.5kg
SHOULDER PRESS

REAR STEP FWD LEAN LUNGE (one side)

SWITCH SIDE!

2 x 7.5kg
LAT SWEEPS

1 x 15kg
GOBLET SQUAT

2 x 7.5kg
UPRIGHT ROW

60/no rest
2 x 7.5kg
ALTERNATING DEADBUG

60
1 x 7.5kg
TOE REACH TO LEG LOWER

This is a great, shorter duration and efficient session to work all the major muscle groups in the body to promote muscle building.

Perfect for regularly returning when you have 20 minutes and want a solid full body session.

I hope you treat each set with intensity and intention…and you’ll have a super session!

Cx

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41 Comments

  1. Caroline this was GREAT for today and I loved the no repeat. I wish more fitness YouTubers skipped the talking and used your format. Thank you!

  2. That DONE on the screen at the end of the workout was exactly how I felt

  3. This was the most efficient and well-rounded 20 minute workout I’ve ever done. Thank you!

  4. Yep…still a fantastic workout. Thanks Caroline. I miss you posting new content but I'm glad I can still access all your old workouts.

  5. Can use 2 kg dumble?

  6. The exercises are amazing. However, the choice of music is not the best, especially at the end

  7. thank you so much. completed on 06/01/2026. 🙏🏽💜

  8. Great work out thank you. SO couldn’t match your heavier weights 😂

  9. I’ve been a trainer for over 20 years & just found you Caroline very impressed 👌🏾 lovely smile & energy too!!

  10. I love this workout, it has the right amount of burn without it being impossible to finish. Def keeping this one in my workout routine ❤

  11. A perfect one to start 2025!❤😅❤

  12. LAs sigo haciendo Caroline, FELIZ NAVIDAD

  13. How much mins is the workout

  14. One of my favorite workouts, a great and effective workout in just 20 minutes! I'm sweating and feeling accomplished!

  15. Again 12/20/14 💪😅👍 best w/o at Christmas time!!!

  16. Great workout thank you so much

  17. I love this workout session coz i only have 2 dumbbells at my house

  18. I love your channel.. Everyday i am workout with you Caroline

  19. Dead bug 💀 😅

  20. this is for amateurs. I've been working out for over 5 years and could do this in my sleep with much heavier weights.

  21. Couldn’t make it past 13:29. Ill come back tomorrow to finish 😩

  22. Excellent. Thanks for the workout

  23. Maravillosoo❤ 19/11/24

  24. Fiz esse treino agora, valeu muito, muito bom 👍 foi um ótimo treino para o meu sábado a tarde 😊👏 thx

  25. I love your workouts and your style. I never knew I did not like people talking through the video workouts and how less anxiety I feel when there is no narration. LOL. Thanks for an awesome workout!

  26. Awesome quick workout 😅

  27. Great workout!!!🥵🔥💪🏽

  28. I want to truly thank you, I have dozens of workout video's I have done. For me this workout is perfect for me I don't need another. ❤❤❤❤

  29. 11/02/24 👍👍👍

  30. How can you lift so heavy dumbbells ❤

  31. My favourite!

  32. Holahermosa❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤

  33. I’ve found you again after following for a while but realising I wasn’t strong enough, now I’ve got more strength and technique I’m able to join you and do the work out without feeling weak – it’s all about timing and it’s time! So enjoying the work outs thank you 🙏

  34. This is exactly the push I needed today. Keep up the amazing work!

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