20-Minute Total Body Dumbbell Workout

This routine target major muscle groups and your core, for getting stronger and fitter at home.

2 min read


20-Minute Total Body Dumbbell Workout



Looking to build some serious strength from the comfort of your own home? Coach Shira has you covered with this quick and effective 20-minute total body workout. Designed to hit all the major muscle groups while also targeting those smaller, stabilizing muscles like your core, this routine is perfect for anyone looking to get stronger and fitter without the need for a gym. Let's dive into the workout and see how you can get the most out of these 20 minutes.


Workout Length

20 minutes

Workout Level

All Levels

Products Used



Shira Math


Workout Details

Here’s a detailed breakdown of the workout.

  • Narrow Goblet Squats: Start your workout strong with narrow goblet squats. This move targets your quads, glutes, and core.
  • Single Leg Deadlift (right): Focus on balance and strength with the single leg deadlift, which works your hamstrings and glutes.
  • Single Leg Deadlift (left): Repeat on the left side to ensure balanced strength development.
  • Reverse Lunge to a Knee Up (right): This dynamic move combines lunges with a knee drive to work your legs and core.
  • Reverse Lunge to a Knee Up (left): Switch to the left side to keep your workout balanced.
  • Alternating Rows: Hit your back and biceps with alternating rows, perfect for improving posture and upper body strength.
  • Curl To Press: This compound movement targets your biceps and shoulders, giving you a great upper body pump.
  • Lateral Raise to Front Raise: Work your shoulders from different angles with this combination move.
  • Chest Press with Glute Bridge: Engage your chest and glutes simultaneously with this powerful exercise.
  • Tricep Extensions: Finish the round by targeting your triceps to complete your arm workout.

Second Round:

  • Narrow Goblet Squats: Repeat to reinforce strength and endurance in your lower body.
  • Single Leg Deadlift (right): Keep focusing on balance and form as you repeat on the right side.
  • Single Leg Deadlift (left): Ensure your left side gets equal attention.
  • Reverse Lunge to a Knee Up (right): Continue building leg strength with this dynamic move on the right side.
  • Reverse Lunge to a Knee Up (left): Switch to the left side to maintain balance.
  • Alternating Rows: Strengthen your back and biceps with another set of rows.
  • Curl To Press: Get another great upper body workout with curls and presses.
  • Lateral Raise to Front Raise: Work those shoulders from multiple angles once more.
  • Chest Press with Glute Bridge: Engage your chest and glutes again for a full body move.
  • Tricep Extensions: Finish strong by targeting your triceps one last time.

Why This Workout Works

This 20-minute routine is designed to maximize efficiency and effectiveness by combining strength training with functional movements. By hitting all major muscle groups and incorporating core stability exercises, you'll build comprehensive strength and improve overall fitness. Coach Shira's expert guidance ensures you maintain proper form and get the most out of each exercise.


Enjoyed the workout? Check out a similar course on the SunnyFit app: 15-Min Beginner Lower Body Dumbbell Strength

For more FREE workout courses, programs, tracking, challenges, and a vibrant community, Download the SunnyFit App today! 



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