A 20 minute workout combining resistance training and a staple of a full body movement!

For this full body sweaty session you will need a pair of dumbbells, a chair and your mat!

The dumbbells I am using for your reference are 10kg each!

The timer will be on for 30 seconds of work per exercise, straight into then another 30 seconds of work to complete 1 superset! Once we complete each superset, we then have 20 seconds rest! Each superset will be performed for 2 sets in total!

The staple of PUSH UP BURPEE (no jump at the top) will appear 4 times in total and will be performed for 1 full minute each time it appears!

STAPLE: PUSH UP TO DUMBBELL BURPEE

REAR STEP LUNGE
STATIC LUNGE (same side)

REAR STEP LUNGE (switch)
STATIC LUNGE (same side)

ALTERNATING RENEGADE ROW
ROTATIONAL ROW

ALTERNATING RENEGADE ROW
ROTATIONAL ROW

STAPLE: PUSH UP TO DUMBBELL BURPEE

BULGARIAN LUNGE x2 DUMBBELL
BODYWEIGHT ONLY (same side)

BULGARIAN LUNGE x2 DUMBBELL (switch)
BODYWEIGHT ONLY (same side)

SINGLE ARM SHOULDER PRESS
PUSH PRESS (same side)

SINGLE ARM SHOULDER PRESS
PUSH PRESS (same side)

STAPLE: PUSH UP TO DUMBBELL BURPEE

PAUSE AT BOTTOM RDL
1/2 REP RDLs

PAUSE AT BOTTOM RDL
1/2 REP RDLs

DIAMOND PRESS
FLYES

DIAMOND PRESS
FLYES

FINISHER IS THE STAPLE… ONE LAST TIME!

STAPLE: PUSH UP TO DUMBBELL BURPEE

Legs, shoulders, chest, back, arms and core all targeted within this 20 minute workout!

Aim to differentiate between the pace of the resistance exercises such as bent over row and Bulgarian lunges and the more cardio full body movement of the staple!

Have a great workout everyone and Happy Friday!!!

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Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

Today’s Optional Add-on: https://youtu.be/fX0ltj1fV3E

Christmas Workout Advent Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVKViubrzd6hP3ziAs60qfD

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases