A full body workout to work all of those major muscle groups using dumbbells for resistance and a format combining timed sets and complexes!
All you will need for this full body workout is a pair of dumbbells! The dumbbells I am using for your reference are 10kg each!
The timer will be on for the individual sets 40 seconds of work, with 20 se seconds rest!
Once we hit the staple complex, this will be for a total of 1 minute each time it occurs!
Simply follow along!
It is always important to go at your own pace. This is YOUR workout! Depending on the weights you are using, you may prefer to drop to 1 dumbbell if I’m using 2 or the opposite… I might use only 1 of my dumbbells for an exercise yet you could feel you prefer to use 2!
During the staple complex, when moving from one exercise to the next during the flow, please ensure you take it slow and control the dumbbell at all times!
SQUAT
1 1/2 REP SQUATS
1 MINUTE STAPLE COMPLEX!
SHOULDER PRESS
PUSH PRESS
1 MINUTE STAPLE COMPLEX!
LUNGE (one side)
SWITCH SIDE!
1 MINUTE STAPLE COMPLEX!
BENT OVER ROW
SUPINE ROW
1 MINUTE STAPLE COMPLEX!
RDL
1/2 REP RDL
1 MINUTE STAPLE COMPLEX!
PUSH UPS (on dumbbells optional)
1 1/2 REP PUSH UPS
1 MINUTE STAPLE COMPLEX!
FINISHER!
COMPLEX x5 REPS PER EXERCISE!
SQUAT!
PRESS!
REAR STEP LUNGE!
SWITCH SIDE!
ROW!
RDL!
I know so many of you love complexes as much as I do!! And combining with compound movements inbetween was challenging!! But have fun with this workout! I always treat every resistance workout as a practise session! I am always thinking during the exercise if I can improve that bit more.. knee alignment, chest open more, core braces tighter, hips sitting back more!
I hope you have a fantastic workout!!
Cx
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
Today’s Optional Add-on: https://youtu.be/N9_11gKQGqM
Caroline’s 24 Days of Xmas Advent Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVKViubrzd6hP3ziAs60qfD
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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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I did this today for the first time and loved it! Very good use of 21 minutes. I will definitely repeat this. Thanks for letting us enjoy your workouts. 4/5
I love this workout, would you ever think about doing a programme of 20 to 30 min exercises! I can't do longer before work and love these ones! Thank you!
really effective use of 20 minutes! one of my favorite full body dumbbell workouts
Your workouts are amazing but your music isn’t …. Please try change from just a hard beat
Thank you
These 20 mins workouts are so good when you’re on crunch time! Loving how sore my muscles are and these definitely hit the spot!
Secondo time that i follow your workout and It Is really challenging . Thank you Caroline
Loved loved this!
Just an all around amazing workout.
This workout is bada*ss and leaves you super sweaty but energized. Thank you Caroline!
Love these 20 min workouts! Thanks Caroline!
thank you so much, caroline. 11/02/2025 completed!
Done 2025
One of the hardest workouts I’ve done. I did it with 15lb dumbbells. Killer
2/25' For my reference, I used 20s and 30s for RDL and burned 145 calories. I'm currently in a deficit and this was a good and tough one.
instead of push ups do dumbbell burpee jumps
add 2x 30 seconds of weighted lunge jumps at end
That was awesome. I wanted to work my way up to her longer programs so this program is perfect at just 20 minutes BUT don’t let the short timeframe fool you – I am sweating and had to open my windows and it’s like 20 degrees Fahrenheit outside! Thank you so much!
Fun structure, made the time fly by. Thank you!
1/25' For my reference, I used 20s and 30s for RDL and this was a good, tough, short workout.
thank you!
This was the first workout of yours where I thought maybe I could increase the weight from 8lb. dumbbells. Thanks!
Repeated again 24.12.24. Happy Christmas!
Nice one! Finished the finisher but 4 RDLs were after the buzzer…
I hate this workout so much RDL
Worked out for the third day in a row
Thank you beautiful
This was such a great workout and very effective! One of my favorites . Thank you!!
12-17-24
Tuesday and still sober from alcohol!
Anyone know the song playing at 21 mins??
13/12/24. Excellent routine, I loved it from start to finish, thank you very much Caro for sharing your work, God bless you. Greetings from Mexico.
Awesome short workout!
Thank you for this fun and nice workput !
), any advice on how to do them properly for a beginner ?
Wee question, i really struggle with push ups, can't even do one properly (on my hands and knees
Thanks from New Zealand !
day THREE here we goooo
Wonderful – Thank you
December 8th, 2024. Used 2×7 kg throughout, except RDLs; 2×12.5 kg and instead of pushups I did chest presses off the floor with also 2×12.5 kg
Hope to see myself do this workout with mostly 10s and heavier next year
I have done the 24 days of Christmas every Christmas season since you had put the series out to us. I absolutely love this series!!
Let’s Go!!! Christmas 2024
December 2024, the ones who are doing this because we cannot pay the app subscription
The "stable complex" idea was new to me. I didn't finish the finisher!
Holy moly this was
Brtual
Pretty sure I'm coming down with something (likely the flu) but I still pushed myself to do this today because that's how important it is to me. It's definitely the only thing I'll be doing today though.
Dec 2024!
Crushed it!
Merry Christmas
Best workout, worth every second, feels so good afterwords and I am addicted to Caroline’s workout . Thank you !
I love all of your workouts, but this one has to be my favorite! What a burner in a short amount of time!
Crazy that I never commented on this fab Girvanator circuit
. It moves throughout the body with the same 5 complexes but does a great job of building coordination and memory because you have to go back to the same circuit as a staple. Perfect way to spend your 20 min!!!
Brilliant workout. Tough!