Get Stronger in 20 Minutes With Dumbbells.

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1. Warm-up​

The warm-up focuses on dynamic movements to open up the chest, shoulders, and hips:

• T and Y Swings: Step side to side while swinging your arms open wide to form a big "T" shape, then switch to a big open "Y" shape overhead.
• Dynamic Hamstring Kicks: Perform big, open kicks, trying to kick up as high as you can to actively stretch the hamstrings. Keep the standing leg as straight as possible.
• Quad and Hip Stretch: Grab the opposite foot with one or two hands, hinge forward slightly, and gently pull to extend the hip and stretch the quad. Stand up and switch sides.
• Plank to Downward Dog Calf Cycle: Start in a high plank, then press back into a Downward Dog position and cycle the heels to the ground to stretch the calves. Return to a plank.
• Side Squat with Knee Hug: Step out into a side squat, then drive up, pulling the opposite knee toward your chest. This opens up the inner thigh and stretches the hamstring.

2. Main Workout Circuit (2 Rounds)​

Structure: 40 seconds of work, 20 seconds of rest.

1. Suitcase Squat with Clean: Hold dumbbells at your sides (suitcase position). Perform a deep squat, then drive up explosively, using the momentum from your lower body to "clean" the dumbbells up to your shoulders. Focus on a slow eccentric (way down) and an explosive pop (way up).
2. Front Rack Reverse Lunge with Punch: Hold dumbbells in the front rack position (at your shoulders). Step back into a reverse lunge. As you drive up, perform a punch straight up overhead with one arm, then return the dumbbell to the front rack. Alternate lunge sides and punching arms.
3. Side Squat with Clean: Step out to the side into a side lunge/squat (splitting the knee with both dumbbells). Drive off the stepping foot explosively into a clean, bringing the dumbbells to the front rack position. Perform all reps on one side for this round.
4. Deadlift to Upright Row: Hinge your hips back, keeping your back flat for the deadlift. As you return to standing, drive up and immediately pull the dumbbells into an upright row, getting the elbows high and sticking the squeeze at the top.
5. Wood Chop (Single Dumbbell): Hold one dumbbell with both hands. Swing it across your body (from low outside hip to high opposite shoulder), punching it over the top of the shoulder and returning with control. Alternate the chop side continuously. Keep your core tight.
6. Single-Leg Deadlift (Hinge) to Row: Stand on one leg (or tap the back toe for balance assistance). Hinge forward into a single-leg deadlift. At the bottom, perform a row, squeezing your shoulder blades together. Return to the standing position. Alternate legs with each rep.
7. Bicycle Press (on the ground): Lie on your back. Starting with opposite arm/leg up (e.g., right arm/left leg), press the dumbbell up as you switch the leg position (punching up with the opposite arm). You can float both heels for more core work, or tap the non-working heel to the ground.
8. Mountain Climbers: Finish the round with a high-plank position, rapidly cycling your knees toward your chest to raise the heart rate.

3. Cool-down​

• Snow Angels: Lie on your back and perform big, slow snow angel motions with your arms to relax the shoulders and chest.
• Supine Straight Leg Raises: Lie on your back and raise one straight leg up, holding for a count of four, then slowly lower it. Alternate legs.
• Tabletop Forearm Stretch: Start in a tabletop position (on hands and knees). Place your palms facing away from you on the ground for a forearm and bicep stretch. Shift your hips back and forth for an active stretch. Then, flip your hands so the top of your hand is on the ground to stretch the top of the forearm and wrist.
• T-Spine Rotation: Start in a tabletop position. Thread one arm underneath your body, then open up, rotating your spine and extending the arm toward the ceiling. Exhale at the top and alternate sides.