VIDEO: 20-Minute Dumbbell Workout
3 Intensity Levels: Beginner, Intermediate, Advanced
-- By Nicole Nichols, Fitness Instructor
For more information about this video, please scroll down to read the text below the video player.Take this video with you! Click here for a printable version of Coach Nicole's 20-Minute Dumbbell Workout!
About This Workout
No matter what your fitness level is, this video has something for everyone! Coach Nicole, along with SparkPeople employees Tanya and Grant, will demonstrate three different levels of intensity for beginner, intermediate, and advanced exercisers. Using your body weight and dumbbells as resistance, you can cater this workout to your own fitness level, working every major muscle group.
- NEW! Track Your Workout: Scroll down to the bottom of this article and click the "Add to Fitness Tracker" button. (You must be logged in for this to work.)
- Length: 20 minutes
- Equipment: Body weight, pair of dumbbells, mat (optional, for floor exercises)
- Type of Workout: Strength training (toning) & flexibility
- Muscles Worked: Full body workout (quads, glutes, hamstrings, chest, lower back, shoulders, biceps, triceps, abs, obliques)
- Fitness Level: Beginner, intermediate, and advanced options
- Impact: Low-impact
- Safety Precautions: Warm up before starting this workout and wear athletic shoes. Use a weight that allows you to safely perform 15 repetitions in good form but challenges your muscles by the last repetition.
- You can pause or rewind the video at any time if you need a break or need to watch for closer instructions. We suggest watching the video one time through before attempting the workout.
- This workout will take you through one set (15 repetitions) of each exercise. If you want to do more sets, simply replay the video until you finish 2-3 sets. You can also break up these sets into multiple, short workouts throughout your day, provided that you warm-up each time.
- This video does not include music, but you can play a stereo or CD in the background as you workout. Just make sure you can still hear the instructions.
- To play the video, simply click on the Play button (bottom left corner) to start. Below the video screen, you'll find buttons for Pause, Stop, and volume control.
