A hectic lifestyle doesn’t have to mean sacrificing your fitness goals or health. Use this 20-minute dumbbell workout to get stronger on even the most chaotic days.
As a Certified Strength Coach, I truly don’t believe you need to hit the gym to reap the benefits of working out. Instead, learn more about home workouts and learning to strength train to start feeling more confident in minimal time.
Of course, if you’re stuck on how to get started, check out my signature, strength-based home workout plan; SMASH Fit For Life where I help busy moms get stronger, build confidence, and develop the stamina to play with little kids.
Dumbbell Workout Quick Notes
Duration: Roughly 20 minutes
Muscles worked: Total body workout.
Equipment needed: One set of 15-pound dumbbells would be best.
Experience level: Beginner to intermediate (modifications needed)
Benefits: Get stronger in less time, work out at home, feel confident, boost metabolism
The 20-Minute Dumbbell Workout
Below is the dumbbell workout that will help keep you consistent even on the busiest of days. Use this workout 2-3 times per week on non-consecutive days or have it on hand as a backup for days that you can’t make it to the gym.
| Dumbell deficit lunge | 10/leg |
| Alternating Z press | 8/arm |
| Dumbbell deadbug | 10/side |
| Rest | 60 seconds x 4 sets |
| Dumbbell squat with pause | 8 |
| Floor bangers | 10 |
| Plank row | 8/arm |
| Rest | 45-60 seconds x 3 sets |
Perform the first three exercises back-to-back for the repetitions listed with no rest between the exercises. After the deadbugs, rest for 1 minute before repeating the sequence for a total of 4 times through.
Then, move on to the next three exercises performing them back-to-back without rest as well. Rest for 45-60 seconds after the plank row and repeat it all for three rounds.
Exercise Tips
Below you’ll find a quick breakdown on how to perform the exercises for the dumbbell workout. Take the time to focus on perfecting your form and engaging the muscles necessary before moving through the workout itself.
Deficit dumbbell lunge
A great unilateral leg exercise and one of my favorite lunge variations that can help you not only gain strength but prevent injuries as well. You can hold the dumbbells up at your shoulders or down by your sides to perform the exercise and know that if you lean forward slightly this becomes a great dumbbell glute exercise. If you stay more upright, it will target the quadriceps more.
How to perform it:
- Stand upright on a low stair or yoga blocks with one dumbbell in each hand.
- Step one foot backwards keeping it hip distance apart. Once the toe touches the ground slowly sink down into a lunge by bending the back knee toward the floor making sure it goes lower than the stair itself.
- Keep the front heel on the stair at all times. In one motion, begin to rise up from the floor and use the front foot to pull your back leg back into the starting position.
- Repeat the exercise for all the repetitions listed on the same leg before moving on to the next.
Alternating Z shoulder press
A great exercise to strengthen the entire upper body as well as the core. Though it requires some thoracic mobility, it’s a great one to get the upper back moving. If you need to regress, use just one dumbbell held in two hands.
How to perform it:
- Sit upright on the floor with your legs in a straddle position and the dumbbells in your hands and resting on your shoulders, palms facing your ears.
- Push up into arm and raise the dumbbell above your head. The goal is to line your biceps up with your ears.
- Fully extend the arm and then with control, bend the elbows and lower the dumbbell back toward your shoulders while immediately pressing up with the other arm.
Dumbbell Deadbug
The deadbug is a classic core exercise that teaches your body to resist lumbar extension. Learn more about how to perform the deadbug exercise as well as some fun deadbug variations.
How to perform it:
- Lying down on your back raise your feet from the floor so that your knees are above your hips. Hold one dumbbell between your hands straight up from your chest.
- Engage your core by coming into a posterior pelvic tilt and tucking the low back into the floor.
- Very slowly and while keeping the low back pressed into the floor, extend one leg out from the body taking care not to drop it too low that your low back arches.
- Bring it back to the bent knee position and repeat the drill with the other leg. The goal is to keep the low back on the floor the entire time you’re moving.
Front loaded squat with pause
A classic strength exercise, all types of squats are a great choice to work into your training programs. Front squats mean that you’re holding the dumbbells on your shoulders, if this is too intense, use just one dumbbell held like a goblet at chest height.
How to perform it:
- Hold the dumbbells on your shoulder and take the feet slightly wider than hip distance apart.
- Initiate the movement by pushing the hips back slightly as you bend the knees and sink the bum toward the floor.
- Keep your heels on the ground and drive the knees out as you pause for a full 3 seconds.
- Keep driving the knees out as you push through the feet back into a standing position.
Floor Bangers
Also, knowns as pullovers this exercise is kind of diastasis rehab exercise taken to a whole other level. Wonderful for your lats, shoulders, and core it’s an exercise that gives you the support of the floor and can help improve thoracic mobility.
How to perform it:
- Lay on the floor on your back with the knees bent and feet by your bum. Hold a dumbbell in each hand with the arms straight up from the shoulders.
- With a slight bend in the elbows, start to lower the dumbbells toward the floor above your head. Control this movement.
- When you touch the floor, use your lats to tuck the ribcage and pull the dumbbells back up into the starting position.
Plank row
A combo exercise that works your upper body with an emphasis on the back muscles along with your core and a bit of endurance. It’s one I use a lot in my SMASH Fit For Life workouts because it’s such a great challenge for the entire body. If you struggle with it, lighten the weight and elevate your hands on a chair, bench, or stairs versus dropping to your knees.
How to perform it:
- Start in a plank position with your shoulders, hips, and ankles in one line and the wrists right under the shoulders. Have one dumbbell on the ground between your hands.
- Take one arm and grab the dumbbell to row it up to your hip. Take care to use the back muscles and not just the bicep muscles as you row and not to arch the low back.
- Pause briefly and return the dumbbell to the position between your hands before using the other arm to row it up.
Workout FAQs
This dumbbell workout targets your entire body. So, you could easily perform it three times a week on non-consecutive days or use it in conjunction with another two full body workouts and perform them all once per week.
I recommend all women start with 15-pound dumbbells. They tend to be challenging enough when both held for our leg muscles but if they’re too much for the upper body, it’s easy to use just one of them.
Ditch the All-or-Nothing Trap
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Other Quick Fitness Tips for Moms
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Final Workout Tips
Home workouts are a wonderful way to get stronger and save yourself a lot of time. However, you really need to make form and engagement a priority. Push yourself to that "almost failure" feeling and you'll continue to progress your strength.
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