20-Minute Full-Body Workout (Max 20 Day 5)

How to Do an Alternating Squat with a Dumbbell Clean

1. Start standing, feet slightly wider than shoulder-width apart. Place your dumbbells on the ground between your legs.
2. Bend your knees, lowering your hips down into a squat as you reach for a dumbbell with your right hand. Aim for both knees to reach about a 90-degree angle.
3. Then drive through your heels, squeezing your glutes as you stand tall to return to the starting position. As you stand, clean the dumbbell up to your right shoulder, catching it before lowering with control.
4. Repeat and alternate sides, this time squatting and reaching for a dumbbell with your left hand before cleaning it up to your left shoulder as you stand.

How to Do a Dumbbell Squat (Glute-Biased)

1. Stand with your feet shoulder-width apart. Hold a set of dumbbells between your legs, hanging slightly in front of you.
2. With a slight bend in your knees, hinge forward at the hips until your torso is parallel to the ground. Core is engaged and spine is neutral (back flat). You should feel a stretch in your hamstrings (back of the legs).
3. Maintain this forward hinge as you lower down into a squat, pushing your hips down until your hips align with your knees (making a 90-degree angle with your hips and knees). Knees push out towards your outer 3 toes. If possible, tap the dumbbells to the ground.
4. Drive through your heels to stand as you continue to maintain the forward hinge. To make this exercise harder, keep constant tension on the glutes by never standing straight up, keeping a slight bend in the knees.

Modification: If squats hurt your knees, substitute one of these lunge/squat alternatives.

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. Then squeeze the back of your arms to press the dumbbell back overhead. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue).

How to Do an Alternating Curtsy Lunge

1. Stand with feet hip-distance apart, holding a dumbbell in each hand at your sides.
2. Step your left leg back into a curtsy lunge (left knee should meet right calf), left knee lowers towards the mat. Lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
3. Press through your front heel to stand tall, returning to standing.
4. Then repeat, this time stepping your right leg back into a curtsy lunge.
5. Continue this pattern, alternating legs with each rep.

Modification: Perform reverse lunges if the curtsy lunge is uncomfortable.

How to Do a Push-Up and Back Row

1. Start in a high plank position, both hands on your dumbbells, shoulders stacked over wrists, core engaged.
2. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (keep elbows tight to the body).
3. Once at the bottom of your push-up, exhale as you push back up into high plank position (top of your push-up position).
4. Then, hold a high plank position as you pull your right elbow towards your right hip, squeezing your back muscles to lift the dumbbell in your right hand, performing a plank and row.
5. Slowly and with control, lower the dumbbell to the ground.
6. Continue this pattern, alternating one push-up with one renegade row, switching the arm that performs the back row after each push-up.

Modification: If you can’t do a full push-up on your toes, substitute one of these push-up modifications. Or check out my entire 12-week push-up progression program!