20-Minute Workout At Home (No Repeats)

How to Do a Deadlift

1. Stand with feet hip-width apart, holding a dumbbell in each hand in front of your hips (palms facing in towards your body).
2. Hinge at the hips, pushing your hips back towards the wall behind you as you glide the dumbbells down the front of your legs, keeping your core tight, slightly bending both knees. Lower your dumbbells until you feel a stretch in the hamstrings. The range of motion will look different for everyone.
3. Drive through your heels to push your hips forward, pulling the dumbbells back up towards your hips and returning to the starting position.

How to Do an Alternating Shoulder Press

1. Stand with your feet shoulder-width apart, knees slightly bent. Hold a pair of dumbbells at shoulder height, palms facing in towards each other (neutral grip). Your shoulder blades are pulled back and down.
2. Engage your core, slightly tucking your pelvis to protect your lower back. Push the dumbbell in your right hand overhead until your right arm is fully extended. Keep the dumbbell in your left hand racked at your shoulder. 
3. Lower the dumbbell in your right hand down to shoulder height, returning it to the starting position.
4. Switch arms, pushing the dumbbell in your left hand overhead until your left arm is fully extended. Keep the dumbbell in your right hand racked at your shoulder. 
5. Lower the dumbbell in your left hand down to shoulder height, returning it to the starting position.

How to Do a Wide Squat

1. Stand with your feet wider than your hips, heels in and toes pointed out (sumo squat stance). Hold 2 dumbbells between your legs.
2. Bend your knees to lower down into a sumo squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees.
3. Drive through your heels, squeezing your glutes and pulling your inner thighs together to stand tall.

How to Do a Back Row

1. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent. Grip a set of dumbbells, palms facing in towards each other.
2. Hinge forward at the hips until your body is in a straight line, neck in line with your spine, flat back, and belly button pulled back towards your spine. 
3. As you pull the weights back towards your hips in a rowing movement, squeeze your shoulder blades together. Stop when your elbows are in line with your hips.
4. With control, slowly lower the dumbbells back down to the starting position. Think up on a 1-count, down slow and controlled on a 2-count.

How to Do a Reverse Lunge

1. Start standing in a neutral position, feet hip-width apart, holding a dumbbell in each hand, palms facing in towards each other (hammer curl grip).
2. Step your left foot back into a reverse lunge. Lower your left knee towards the mat, both knees bent at 90-degree angles. Think about keeping the torso upright.
3. Hold for a moment, then drive through your front right heel to return to standing.
4. Alternate the movement, this time stepping your right foot back into a reverse lunge.

Modification: If stepping back into a reverse lunge isn’t comfortable, substitute a split squat or split lunge.

How to Do a Bicep Curl

1. Start standing, feet shoulder-width apart and core engaged. Hold a dumbbell in each hand at your sides, palms facing outward (underhand grip or supinated grip).
2. Exhale, squeezing the biceps muscle to curl the weights up to shoulder height. Think about keeping your elbows tucked into your sides and your shoulder blades pulled down.
3. With control, slowly lower the dumbbells down to your sides. Return to the starting position and repeat.

How to Do a Calf Raise

1. Start standing on a flat surface, feet shoulder-width apart. Keep your back straight and core engaged to stand tall. Hold a pair of dumbbells in your hands.
2. Slowly and with control, lift yourself onto the balls of your feet, heels rising above the ground.
3. Lift your heels until you feel a stretch along the back of your legs, balancing on your toes.
4. Slowly lower your heels back to the ground, returning to the starting position.

How to Do an Overhead Tricep Extension

1. Stand with your feet hip-distance apart, core engaged, and a soft bend in your knees.
2. Hold 1 or 2 dumbbells vertically overhead and activate your core by squeezing your glutes and abs to protect your lower back.
3. Bend your elbows to a 90-degree angle, bringing the dumbbell(s) behind your head. Think ‘hide the dumbbell, show the dumbbell’ if you were watching yourself in a mirror. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue).

How to Do a Standing Chest Press

1. Stand with your feet shoulder-width apart, a soft bend in your knees and your core engaged.
2. Hold 1 dumbbell horizontally at chest level. Your palms are facing in and your elbows are slightly tucked. This is your starting position.
3. Pivot on your feet 90 degrees to the right, allowing your hips to rotate with control. Once facing right, press the dumbbell straight out in front of you, extending your arms fully while keeping your shoulders down and away from your ears. 
4. Retract the dumbbell back to your chest, then pivot back to center and press the dumbbell straight out in front of you. Focus on keeping your hips and core tight.
5. Return the dumbbell to your chest and pivot 90 degrees to the left. Press out again, fully extending the arms.
6. Retract the dumbbell back to your chest, then pivot back to the right and repeat the sequence.