20 Min FULL BODY DUMBBELL WORKOUT for BUSY DAYS (Fast & Effective!) скачать в хорошем качестве

20 Min FULL BODY DUMBBELL WORKOUT for BUSY DAYS (Fast & Effective!)

This quick and effective full body workout is perfect for anyone short on time but still serious about building strength and muscle. Using just a pair of dumbbells, we’ll target all major muscle groups with a balanced, efficient circuit – done in just 20 minutes! ✅ Full body strength & muscle focus ✅ Warm-up included ✅ Beginner to intermediate friendly ✅ No gym needed We’ll go through a total body circuit twice, using compound movements to get the most out of every minute. Ideal for busy days, travel, or when you just want to move with purpose. Grab your dumbbells and let’s go! Form Tips for Effective Dumbbell Training: • Set your stance: Keep your feet grounded and stable—don’t lock your knees. A solid base helps you lift safely and with power. • Mind your posture: Keep your shoulders back and down, chest open, and spine neutral. Avoid rounding your back during lifts. • Lead with muscle, not momentum: Focus on the working muscle. If you have to swing it up, it’s too heavy or the form needs adjusting. • Use intentional tempo: Try a controlled 2-3 second lower (eccentric phase), and a strong but steady lift—no jerky movements. • Wrist alignment matters: Keep wrists in a neutral, straight line—don’t let them collapse or bend back during presses or rows. ⭐Form over weight: Choose a weight you can control without sacrificing good form. No jumping, no cardio bursts, just focused strength work to help you build a solid, strong body at home. 👉 Grab a set of dumbbells, clear some space, and let’s Build together! Weights Used: 20kg/45lbs 16kg/35lbs 12kg/26lbs 0:00 - Intro 0:31 - Warm Up WORKOUT 5:35 - Goblet Side Step Squats 6:35 - 1 & 1/4 Chest Press 7:35 - RDL 8:35 - Rotational Row (R/L) 10:30 - Glute Bridge 11:31 - Alt Shoulder Press 12:30 - Reverse Lunges 13:31 - Rotational to Hammer Curl 14:32 - Skull Crusher 15:42 - Round 2 #fullbodyworkout #homeworkout #dumbbellworkout