Printable 20-Minute Dumbbell Workout

Squat with Overhead Press
 
15 reps

Stand with your feet wider than your hips, toes turned out, abs in, and dumbbells at shoulder height.  Bend the knees to squat straight down, and straighten the knees to push back up as you lift the dumbbells up in line with your shoulders, palms facing forward.

Don't bend forward from the waist.  Keep abs pulled in and dumbbells in line with your shoulders.

Exhale as you push up and inhale as you lower down.

Stationary Lunges with Biceps Curls

15 reps

Stand with your left foot forward, right foot back, and one weight in each hand. Keep your shoulders down, abs in, and your elbows tucked into the sides of the waist. Bend the knees to lunge straight down as your curl the weights in towards the shoulders. Straighten the legs to push back up and lower the weights down.

Don't lean forward—lunge straight down. Make sure your forward knee stays in line with the ankle.

Exhale as you push up and inhale as you lower down. Repeat on opposite side.

One-Arm Dumbbell Rows

15 reps

Stand with your right leg forward (knee bent) and left leg back (leg straight). Place your right hand on your thigh and hold one dumbbell in your left hand. Engage the abs and lean forward from the waist slightly, keeping the spine straight. Lift the weight up towards your shoulder, keeping your arm close to the body, your elbow pointing back.

Think about pulling your left shoulder blade towards the spine as you lift the weight.

Exhale as you lift the weight and inhale as you slowly lower it down. Continue to the next exercise before switching sides.