20 min STANDING DUMBBELL WORKOUT | Full Body | Lower + Upper Body | No Repeats + Warm Up & Cool Down

Get ready to challenge your entire body with this 20-minute full body dumbbell workout that includes a warm up and cool down and has no repeats! This session targets your upper, and lower body, and core, pushing you beyond a standard full-body routine. With powerful movements and core activation throughout, plus a built-in warm-up and cool-down, you’ll get a complete, well-rounded workout! This strength-focused, combo-style workout helps you build muscle, tone up, boost endurance, improve coordination, and burn calories—all while keeping your core engaged. With compound movements requiring extra control and stability, it's a step up from a traditional full-body session, letting you level up your training. You'll tackle 20 dynamic combo exercises, each targeting multiple muscle groups for maximum efficiency and intensity. Whether pressing, lunging, or lifting, your core stays engaged to strengthen your midsection and boost functional strength. As an ACE-certified personal trainer and medical nurse practitioner, I’ll guide you through each movement to ensure proper form, maximizing results while reducing injury risk. Whether you're a beginner or advanced, you can adjust weights and pacing to suit your fitness level! ✨GET ACCESS TO MEMBERSHIP PERKS✨    / @jacquelinewalker.npowerfitness   💥 Why You’ll Love This Workout: ✔ Time-Efficient & Effective – Work multiple muscle groups in just 20 minutes, plus a warm-up and cool-down. ✔ More Challenging – Combo moves require extra control, balance, and strength. ✔ No Repeats! – Keeps every exercise fresh and exciting. ✔ Customizable for All Levels – Adjust weights and intensity to fit your needs. ✔ Complete Routine – Includes a warm-up and cool-down for optimal performance and recovery. For reference, I’m lifting a total of 20 lbs! 💥No Two Exercises Are the Same! Before you start, remember that similar exercises can activate muscles differently. For example, this workout includes both a squat and a front squat—each targets the lower body but varies in stance, muscle emphasis, and execution. • Front Squat: Hold dumbbells (or a barbell) in front of your body, resting on your shoulders. This emphasizes your quads and core, requiring an upright posture and strong core engagement. • Squat: Place the weight on your upper back, engaging more of your glutes, hamstrings, and lower back due to a slightly forward-leaning position. How to Perform Them: ✅ Front Squat: •Hold dumbbells (or a barbell) at shoulder height, elbows forward. •Stand with feet shoulder-width apart, core engaged. •Lower into a squat, keeping your chest up. •Push through your heels to stand back up. ✅ Squat: Place dumbbells on your shoulders or at your sides (or place a barbell on your upper back) Stand with feet shoulder-width apart. Lower into a squat, keeping your chest up and core engaged. Drive through your heels to stand back up. Both build lower body strength, but the front squat emphasizes quads and core, while the back squat targets glutes and hamstrings more! One last thing—when performing single-sided exercises, like a right knee drive, it's crucial to work the opposite side too for balance and symmetry in your training. 🗒️ Your 20-Minute Plan: •20 min workout + a few extra minutes for warm-up & cool-down. •45 sec work, 15 sec rest – burn calories, build strength, and tone up. •20 exercises targeting lower body, upper body, and core. •No repeats! A fresh challenge every move. •Music & Motivation – Follow along for coaching, form tips, and encouragement. •Minimal equipment – Just a set of dumbbells! 🔥Grab your dumbbells and let’s do this! Follow along for expert coaching, motivation, and form tips to make the most of your workout. Let’s get stronger, move better, and feel amazing— one rep at a time! 👉 If you enjoy this workout, don’t forget to like, subscribe, and check out my other fitness videos for more routines and expert tips. Let me know how you feel in the comments below! Warm Up 1. Squat + Twist 2. Reverse Lunge + Knee Up 3. Floor Sweep 4. Arm Raises 5. Bow 6. Lunge + Reverse Fly Workout 1. Squat + Twist 2. Knee Up + Double Svend Press 3. Single Leg RDL + Shoulder Press, R 4. Single Leg RDL+ Shoulder Press, L 5. Front Squat + Close Grip Row 6. Glute Kickback + Tricep Kickback 7. Lunge + Bicep Drag 8. Sumo Squat + Bicycle Crunch 9. Clean + Chest Press 10. Reverse Lunge + Lateral Raise 11. RDL + Squat + Reverse Fly 12. Lateral Lunge +Tricep Extension, R 13. Latereal Lunge + Tricep Extension, L 14. Double Curtsey Lunge + Zottman Curl, R 15. Double Curtsey Lunge + Zottman Curl, L 16. DB Swing + Abs Circle 17. Narrow Squat + Upward Fly 18. Squat + Bicep Curl + Skull Crusher 19. Front Squat Hold + Press 20. Cross Over Lunge + Upward Wide Fly Cool Down! YOU DID IT! GREAT WORK --- FOLLOW ME 👉Facebook:   / npowerfitness   👉Instagram:   / n.powerfit