20-Minute Quick Full-Body Workout (All Standing)

How to Do a Goblet Squat

1. Stand with your feet hip-width apart. Hold 1 dumbbell vertically at your chest in a goblet hold.
2. Inhale as you bend your knees and sit your hips back (as if sitting down in a chair). Aim for 90-degree bends at each knee, focusing on pushing your knees out (not letting them cave in). Keep your torso upright.
3. Exhale as you press through your heels to stand tall, driving your hips forward to return to standing.

How to Do a Single Arm Row

1. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent.
2. Hold a dumbbell in your left hand, palm facing in (narrow grip).
3. Bend forward at the hips, maintaining a flat back, belly button pulled back towards your spine.
4. Pull the dumbbell back towards your left hip (think of pulling from your elbow joint versus your wrist), as if you were starting a pull-start lawnmower. Stop once your elbow is in line with your rib cage, making a straight line from shoulder to elbow. Hold the row at the top for a moment, squeezing your shoulder blade in.
5. Lower the dumbbell back to the starting position and repeat.

How to Do a Lateral Lunge

1. Stand with your feet under hips, holding a dumbbell in your right hand.
2. Step your left leg out to the side as you push your hips back, bending your left knee while leaving your right leg straight. Think of performing a single-leg squat with your left leg. Knees and toes are pointing forward.
3. Then, drive off your right foot to reverse the movement, stepping back to center.

Modification: If you’re a beginner, drop weights and perform this with just your bodyweight.

How to Do an Overhead Tricep Extension

1. Stand with feet hip-distance apart, core engaged and soft bend in your knees. Option to stagger your feet for more stability and support.
2. Hold 1 dumbbell vertically overhead. 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 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).
4. Then, squeeze through the back of your upper arm to straighten the elbows, extending the arms and pressing the dumbbell overhead.

How to Do an Overhead Shoulder Press

1. Start standing with feet shoulder-width apart, slight bend in your knees. Hold a dumbbell in each hand, elbows in line with your shoulders, palms facing in towards each other (neutral grip).
2. Press the dumbbell in your right hand straight overhead, locking out the right bicep near the right ear. This is a neutral press. Keep the dumbbell in the left hand racked at your left shoulder.
3. Lower the dumbbell in your right hand, bringing it back to shoulder height. 
4. Then switch sides, pressing the dumbbell in your left hand straight overhead, locking out the left bicep near the left ear.

How to Do a Staggered Deadlift

1. Stand with your feet hip-width apart, knees slightly bent. Hold dumbbells in each hand in front of your thighs, palms facing in towards your body.
2. Stagger your feet, so your right leg is slightly in front of your left foot. Kickstand your back left foot, left heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back left toe.
3. Maintain a staggered stance as you hinge at the hips. Push your hips back towards the wall behind you as you glide the dumbbells down the front of your legs. Range of motion will look different for everyone.
4. Drive through your front right heel to push your hips forward, pulling the dumbbells back up towards your hip as you stand tall.

How to Do a Split Lunge

1. Stand with your feet hip-width apart. Hold a dumbbell in each hand at your sides.
2. Step your right leg back into a reverse lunge, dropping your right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle. The front thigh is parallel to the floor.
3. Then, squeeze your left glute, keeping the weight in your front (left) heel as you straighten your left knee, pushing back up to a standing position.

Modification: if lunges hurt your knees, substitute one of these lunge/squat alternatives.

How to Do a Bicep Curl

1. Start standing with feet hip-width apart and 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, squeeze your bicep muscle to curl the weights up to shoulder height.
3. At the top of the movement, rotate your hands so palms face in towards each other (hammer curl grip). Slowly lower the dumbbells down to your sides.
4. At the bottom of your movement, flip your grip so palms face out again and repeat.

How to Do a Lateral Raise

1. Stand with your feet shoulder-width apart, with a slight bend in your knees. Hold a dumbbell in each hand at hip level, palms facing in towards each other.
2. Engage your core as you lift the dumbbell in your right hand out towards your right side, keeping a slight bend in the elbow. Lift the dumbbell just to shoulder height.
3. Slowly lower the dumbbell to the starting position.
4. Repeat, this time performing a lateral raise with the dumbbell in your left hand.

Modification: Perform a single arm lat raise, alternating sides with each rep.