This 20-Min Total Body Trio workout is designed to target every major muscle group with equal focus on upper body, core, and lower body strength training! Using dumbbells, we’ll move through three distinct segments, each packed with effective exercises to build strength and stability. Perfect for all fitness levels, this balanced routine delivers a full-body challenge while keeping things fresh and engaging. I used a set of 15 lb (6.8 kg) and one 20 lb (9.1 kg) dumbbells.
🧡 Exercises:
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💚 Workout Format:
3 sets, 3 rounds per set
25 seconds work + 10 sec rest
35 seconds rest between sets
Upper Body Set
1. Hands-off Pushup
2. Hammer Curl
3. Arnold Press
Core Set
1. Oblique Sit Up
2. Tuck Extension
3. Jack Knife
Lower Body Set
1. Curtsy
2. Front Lunge
3. Side Lunge + Heel Raise
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Full Workout Explanation:
https://getfitwithashley.com/20-minute-full-body-split-250202
My mat: https://amzn.to/3SAxhlv
My light weights: https://amzn.to/3OUAqN3
My heavy weights: https://amzn.to/3HH2O09
00:00 - Start
00:40 - Introduction
00:56 - Warmup
03:59 - Hands-Off Pushup
04:34 - Hammer Curl
05:09 - Arnold Press
05:44 - Hands-Off Pushup
06:19 - Hammer Curl
06:54 - Arnold Press
07:29 - Hands-Off Pushup
08:04 - Hammer Curl
08:39 - Arnold Press
09:06 - REST
09:49 - Oblique Sit Up
10:24 - Tuck Extension
10:59 - Jack Knife
11:34 - Oblique Sit Up
12:09 - Tuck Extension
12:44 - Jack Knife
13:19 - Oblique Sit Up
13:54 - Tuck Extension
14:29 - Jack Knife
14:56 - REST
15:39 - Curtsy
16:14 - Front Lunge
16:49 - Side Lunge + Heel Raise
17:24 - Curtsy
17:59 - Front Lunge
18:34 - Side Lunge + Heel Raise
19:09 - Curtsy
19:44 - Front Lunge
20:19 - Side Lunge + Heel Raise
20:56 - DONE! Cooldown
23:07 - Finished! Thank you.