20 Minute Dumbbell Full Body Workout – No Repeat

20 Minute Dumbbell Full Body Workout – No Repeat is a short but thorough total body strength training workout from Caroline Girvan. She hits everything in this workout using compound movements. There are no isolation exercises for smaller muscle groups but everything is worked along with the larger muscle groups–including your core. Excellent workout for when you are short on time. I was not short on time this morning so I paired it with Caroline newest workout, which has a very similar name. Between the two I got an excellent total body workout.

Most of the exercises in this workout are done interval style: 40 seconds of work followed by 20 seconds of rest. There is a timer in the upper left hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage

20 Minute Dumbbell Full Body Workout – No Repeat is 24:01 minutes; 55 second intro, no warm up and 2 minute stretch. Equipment: dumbbells and fitness mat. Caroline is using 17.5kg/38.6 pounds and 9kg/19.8 pounds dumbbells. The weights listed below are what I used.

  1. Chest press (30# DBs)
  2. Alternating chest press (keep one arm raised at top of press while other arm lowers) (30# DBs)
  3. Deadstop chest press (since you are laying on the floor, at bottom of press the arms actually rest on the floor briefly before pushing back to ceiling) (30# DBs)
  4. Suitcase squat (narrow squat holding DBs at sides) (27.5# DBs)
  5. Slow lower goblet squat (lower slowly and raise normal speed) (one 50# DB)
  6. 1/2 rep squats (still goblet squats, lower to bottom of squat but only raise halfway) (one 45# DB)
  7. Renegade row one side (single arm renegade rows) (27.5# DBs)
  8. Repeat #7 on other arm
  9. Alternating renegade rows (27.5# DBs)
  10. Static lunge (stationary lunges) (20# DBs)
  11. Repeat #10 on other side of body
  12. Forward lean lunge (stationary lunge w/ torso hinged forward over front leg, hold one DB in same side hand of back leg) (one 27.5# DB)
  13. Repeat #12 on other side of body
  14. Shoulder press (arms in goalpost) (20# DBs)
  15. Arnold press (20# DBs)
  16. Push press (overhead press w/ arms in goalpost but use legs to assist pushing DBs overhead then lower DBs slowly) (20# DBs)
  17. RDL slow (Romanian deadlift, lower slowly) (40# DBs)
  18. RDL pause at bottom (40# DBs)
  19. 1/2 rep RDL (lower to bottom of deadlift but only raise halfway) (30# DBs)

Finisher: maker for one minute (start in plank, do one renegade row each arm, jump feet into DBs so you are in squat, do a double arm bicep curl bringing DBs to shoulders, stand and do one overhead press, squat and place DBs on the floor, jump feet back to plank and do one push up) (20# DBs)

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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