20-Minute Full Body Strength Workout (No Repeats + No Jumping)

How To Do A Side-to-Side Squat Hold and Thruster

1. Start standing, feet and ankles to touch, knees slightly bent. Hold one dumbbell in each hand at your shoulders (front-rack position, overhand grip, palms facing in).
2. Step your right leg out so that your feet are now shoulder-width distance apart. With your weight in your heels, sit your hips back as you lower into a squat, striving for a 90-degree angle between your hips and knees. Pulse up an inch and down an inch as you hold at the bottom of the squat for a moment.
3. Then, drive through your heels, squeezing your glutes to stand tall. As you stand, perform a squat thruster, pressing the dumbbells straight overhead. Bring the right foot back to meet the left foot.
4. Bring the weights back down to shoulder height as you step the left leg out this time.
5. Repeat the sequence, alternating the leg that steps out.

How To Do An Isometric Bicep Curl Hold and 4 Bicep Curls

1. Start with feet under hips, core engaged. Hold a dumbbell in each hand at your sides, palms facing outward (underhand grip or supine curl).
2. Keeping your elbows locked by your sides, perform a half bicep curl on the right arm, holding the arm with elbow bent at a 90-degree angle.
3. Continue to hold the dumbbell in your right hand at 90 degrees while you perform four bicep curls on the left arm. Squeeze your bicep muscle to curl the weight up to shoulder-height. Then lower the dumbbell in the left hand down with control and repeat for four bicep curls.
4. At the top of the fourth curl, lower the dumbbell halfway down and hold. Then perform four bicep curls on the right arm.
5. Repeat this sequence, alternating the arm that holds the half curl.

How To Do A Lateral Lunge and Transverse Squat

1. Start standing, feet hip-width apart, slightly bent knees. Hold one dumbbell in each hand in front of you, palms facing in.
2. Step your right leg out to the side as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight. Dumbbells fall inside of the right foot with knees and toes pointing forward.
3. Then, drive off your right foot to reverse the movement, pushing back to center.
4. Step out into a transverse squat by stepping the right foot out and back, rotating out to a 45-degree angle. Sit your hips back as you lower down into a squat, dumbbells falling inside the knees.
5. Push through your heels to stand tall and pull the right foot back to center so you’re facing forward again.

How To Do A Reverse Grip Row Isometric Hold and Alternating Arm Lowers

1. Stand with your feet hip-width apart, knees slightly bent. Grip a set of dumbbells, palms facing out away from the body.
2. Hinge at the hips until your chest is parallel to the floor (neck in line with your spine, flat back, and belly button and rib cage pulled in). 
3. Pull the weights back towards your hips. Feel your shoulder blades squeeze together. Hold the weights by your hips at the top of the dumbbell row.
4. With control, lower only the right arm back down to the starting position. Left arm maintains the isometric hold.
5. Pull the right arm back towards the hip, then lower only the left arm back down to the starting position. Right arm maintains the isometric hold.
6. Pull the left arm back towards the hip. That’s one rep. Repeat the sequence.

How To Do A Wide Push Up to Narrow Push Up

1. Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart.
2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
3. Walk each hand out so you’re in position to perform a wide push up.
4. Then slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides).
5. Once at the bottom of your push up, exhale as you push back up into high plank position.
6. Then walk each hand back in so you’re in position to perform a narrow push up.
7. Slowly lower your chest down towards the ground as your elbows fall back towards your hips, then exhale as you push back up into high plank position.

Modification: Option to perform the push ups from an incline or drop down to your knees.

How To Do A Deadlift and Clean Squat

1. Stand with feet hip-width apart, knees slightly bent. Hold one dumbbell in each hand at 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; core tight.
3. Then, drive through your heels to stand tall.
4. As you stand, bring the dumbbells up towards your chest (this is the “clean” portion of the clean squat).
5. Lower down into a squat position, lowering your hips down parallel to your knees. Driving your knees out toward your outer three toes. Keep the dumbbells up at chest level (front-racked).
6. Drive through your heels to stand tall again. That’s one rep.
7. Lower the dumbbells back to the starting position and repeat this sequence of one deadlift and one clean squat.

Modification: Option to omit the clean and instead perform a deadlift into a squat, holding the dumbbells at your sides for the squat.

How To Do A Wide Bicep Curl and Lateral Raise

1. Start with feet shoulder-width apart, core engaged. Hold a dumbbell in each hand at your sides, palms facing outward (underhand grip or supine curl).
2. Perform a wide bicep curl by extending the arms out wide as you curl the weights up to shoulder-height.
3. With control, slowly lower the dumbbells down to your sides.
4. Then, perform a dumbbell lateral raise by raising the dumbbells straight out to the side to shoulder height. Palms face out.
5. With control, lower the dumbbells back down in front of you.
6. Continue this pattern, alternating each wide curl with a lateral raise.

Modification: Option to alternate the bicep curl and lateral raise.

How To Do A Curtsy Lunge and Reverse Lunge

1. Stand with feet hip-distance apart, holding a set of dumbbells at your side, palms facing in.
2. Step your right leg back into a curtsy lunge (right knee should meet left calf), right knee lowers towards the mat. Lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
3. Then squeeze your left glute, driving your back, right leg forward as you stand up.
4. Immediately step your right leg back into a reverse lunge, lowering your hips until both knees reach a 90-degree angle, front thigh parallel to the ground.
5. Then squeeze your left leg glute, driving your back, right leg forward as you stand up, returning to the starting position.
6. Repeat the curtsy lunge into reverse lunge sequence, alternating the leg that steps back.

How To Do Dumbbell Skull Crushers

1. Lie flat on the ground or on a bench or stability ball; legs bent at 90 degrees.
2. Hold one dumbbell in each hand and extend your arms so the dumbbells are directly overhead (palms facing one another).
3. Bending at the elbows, slowly lower the dumbbells towards your head (just bending at the elbows, lowering the dumbbells towards your temples).
4. Then press the dumbbells back overhead to return to the starting position.

How To Do A Weighted Crunch

1. Start lying flat on your back, lower back pressing firmly into the mat. Bring your legs to a 90-degree bend, feet pressing firmly into the ground.
2. Hold a dumbbell horizontally between your hands, elbows bent at 90 degrees and dumbbell touching the floor.
3. Perform a crunch by lifting your head, neck and shoulders off the ground as you pull the dumbbell in towards your knees. Simultaneously lift the feet off the floor, pulling the knees in to meet the elbows if you can.
4. With control, lower the feet back toward the ground as you also lower the dumbbell back to the ground.

Modification: Option to omit the dumbbell, making this a bodyweight exercise. Note that the farther your feet are from your body, the harder this exercise will be. You can reduce the range of motion by bringing the feet closer to the body.