Community
Classroom
Calendar
Members
Leaderboards
About
Sep 25 in General discussion
20 Minute Dumbbell & Bodyweight Workout Routine:
Concentrate, focus on tempo, form, quality of rep, & technique. Time under tension is important. Practice developing a mind muscle connection. It’s simply a matter of practice.
:) Have fun!
Be sure to drink water in between rest breaks & breathe!
1 minute to 2 minute breaks MAX in between.
Day 1: Full Body
  1. Warm Up (2 minutes) - Two Options:
Option 1 (Time Crunch) -
  • Marching in Place, Jumping Jacks - 25-30 seconds on & off
Option 2 -
  • Arm swings (vertical & horizontal) - up to 10 reps
  • Leg swings (vertical & horizontal) - up to 10 reps
  • Bodyweight/Air Squats - 10 reps
  • Ankle Circles (both ways) - up to 8 times each way
  • Ankle Stretching (4 reps up & down) - hold for .5 seconds
  • Wrist Circles - 8 reps each way
  • Neck Circles - CAREFULLY perform - 5 times each way
  • Neck Stretching - CAREFULLY perform - front to back, side to side - 5 times each way
  • Cat-dog stretch - REFERENCE → https://www.youtube.com/watch?v=0VVUF_tfspl
  1. Circuit (3 Rounds)
  • Squats (Bodyweight or with Dumbbell) - 45 seconds seconds
  • Push-Ups (with knees if necessary) - 30 seconds
  • Bent-Over Rows (with DB) - 30 to 40 seconds
  • Standing Lunges (with DB) - 30 to 45 seconds
Day 2: Upper Body & Core
  1. Warm Up (2 minutes)
  • Arm circles & high knees - 30 seconds on & off
  • Neck stretches - side to side, front to back, neck circles (both sides)
  1. Circuit (3 rounds)
  • Squat to Shoulder Press (with DB) - 45 seconds
  • Plank - 30 seconds (Brace your core & be sure your lower back isn’t hanging)
  • Bicep Curls (with DB) - 8 reps e. side
  • Hammer Curls (hold DB vertically) - SQUEEZE your biceps at the top of the rep.
  • Russian Twists (with Bodyweight or one DB) - 45 seconds or 10 reps e. Side
  1. Cool Down (2 minutes)
  • Forward Fold
  • Shoulder Stretch - (L, R)
  • Child’s Pose
  • Side to Side Stretch (standing and/or sitting - both are recommended especially for leg days)
Day 3: Lower Body & Core
SQUEEZE your glutes!!
  1. Warm Up (2 minutes, 2 rounds)
  • High knees, push-ups & air squats (30 seconds on & off)
  1. Circuit (3 rounds)
  • B-Stance Squat (hold DB at your side or in front of you. The choice depends on which way activates your hamstrings & glutes best) - 6 to 8 reps e. side
  • Glute bridges (bodyweight, couch necessary) - 6 to 8 reps e. side
  • Mountain Climbers - 30 seconds
  • Side Plank - 30 seconds e. side
  • Sumo Squat Pulses (w/ DB) 15-20 reps
  1. Cool Down (2 minutes)
  • Forward Fold
  • Shoulder Stretch - (L, R)
  • Child’s Pose
  • Side to Side Stretch (standing and/or sitting - both are recommended especially for leg days)
Fun Cardio Rest Days:
Cardio Day 1: Dance Party
  • Put on your favorite music & dance for 20 to 30 minutes
  • Find a video on YouTube to dance along to or dance to ‘Just Dance’ on YouTube
Cardio Day 2: Outdoor Fun
  • Take a brisk walk outside with or without the twins
  • If you want to jog, jog for 10 minutes, 30 seconds to 1 minute on & 1 minute off
Weekly Schedule Example:
  • Monday - Full Body
  • Tuesday - Dance Party
  • Wednesday - Upper Body & Core
  • Thursday - Outdoor Fun
  • Friday - Lower Body & Core
Always feel free to adjust the schedule, time intervals & rounds based on your needs & how your body feels!
0
0 comments
Jada Ferguson
1
20 Minute Dumbbell & Bodyweight Workout Routine:
Big Gains, Little Time
skool.com/fit-by-ferg-5476
This group is to share with you how to reach big fitness goals, with minimal time & equipment.
powered by