A full body dumbbell workout at home to hit the whole body in just 20 minutes! Grab your dumbbells and join me!
In this no repeat dumbbell full body workout we will be targeting the quads, hamstrings, glutes, core, shoulders, back, chest and arms!
You will need a pair of dumbbells, mat and a chair (but only if you prefer to sit for shoulder press due to weights being heavier or to provide extra support) The dumbbells I am using are 12.5kg each (approx 27.5lbs each) for your reference.
Simply follow along! The following exercises are each performed once for 40 seconds, followed with 20 seconds rest before moving onto next exercise!
HIGH SQUATS
FWD STEP LUNGES
STATIC LUNGES
STATIC LUNGES
STAGGERED ROMANIAN DEADLIFT
STAGGERED ROMANIAN DEADLIFT
SINGLE LEG BRIDGE
SINGLE LEG BRIDGE
SHOULDER PRESS
FRONTAL RAISE
RENEGADE ROW ALTERNATING
PULL OVER
ALTERNATING CURLS
SUPINE ROW
CHEST PRESS
PUSH UPS
TRICEP PRESS
DIAMOND PUSH UPS
WEIGHTED CRUNCH
LEG LOWER TO OPEN
PLANK (4 mins)!!!
Please ensure you warm up for at least 5 minutes prior to this strength workout.
The weights you have may be lighter than you prefer and if so simply perform at a slightly faster pace whilst keeping form good.
Of course, with alterations, simply perform push ups on knees and leg lower bend at knees or alternate leg lower!
I hope you feel strong after this full body workout with dumbbells!!
And trust me… the plank is challenging after this so well done!!
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
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This lady has helped me tremendously i started with small attempts b4 i saw her work she brakes down each movement so you can perform them correctly ive lost nearly 40 lbs since following her execises yes even men can improve their body and life thank you carolin you are amazing
Here in 2025. Could only do 2 minutes of the plank ..will try again next time
This dumbbell home workout that I've been looking for.
Just missing the warm up and cool down
Mais alguém do Brasil, por aqui?! Esse treino foi um dos melhores!
ı dıd 1 mın plank, ıt was my fırst day of doıng thıs workout! I wıll keep goıng, 4mın plank ıs my goal. Thank you so much!!
super workout!
Girl!!! You’re a beast
!! Whoa daddy. That was T O U G H!! Thank u
Donya we should fight with subzero&scorpion Jack's is going for scorpion follow subzero I'll join you for fighting…
Super workout!!!
I am so soaked i love this workout!
I like this one. Next time I'll do it with 15kgs for most and 8kg for shoulder. I can't plank so it was 4 minutes of a variety of ab excerciaes.
Gooodnesss!! 4 years ago i would have been able to do the 4 minute plank but can't hold more then a minute at 45
Another amazing workout!
You are just too good in the planks girl…
I can't even do it for 1 minute 30 second straight
thank you!
thank you!
I did this workout today and I loved it
You do such a great service to women , You are a hero
I absolutely adore you caroline
You taught me all that I've learned, i first began journeying with you since July 2021 and now I'm back to relearn how to become strong and toned again!
Another great work out I feel like I’ve had a decent work out in only 20 mis – Caroline you understand how time pressured we are and you give us the best work out to maximise our time for maximum result. You are an inspiration and thank you!
Absolutely loved it! Thank you! So glad I found these