Looking for a full body strength workout that you can do at home with just one dumbbell? Look no further! This 20-minute workout by MadFit is designed to tone, sculpt, and elevate your heart rate. The video features various exercises, including full sit-ups, single leg RDLs, bear hold with dumbbell taps, ab in and outs, squats with front raises, deadlifts with tricep extensions, curtsy lunges with side lateral raises, glute bridges with chest presses, and planks with dumbbell movements. Whether you’re a beginner or more advanced, this intense workout is sure to challenge you and help you achieve your fitness goals. So grab your dumbbell and let’s get started!
In this video, MadFit provides a no jumping/apartment-friendly full body strength workout that lasts for 20 minutes. All you need is one dumbbell, and MadFit uses a single 10-pound dumbbell in the demonstration, but you can use whatever weight you have available at home. The workout consists of two rounds of various exercises, each lasting for 45 seconds with a 15-second rest in between. From full sit-ups to single leg RDLs, bear hold with dumbbell taps, and more, you’ll engage your entire body and get your heart rate up. The video is suitable for people working out at home or in the gym, and it is a great way to tone and sculpt your body.
Overview
In this comprehensive article, we will be discussing a 20-minute full-body strength workout that can be done at home with just one dumbbell. The workout consists of various exercises that target different muscle groups and are designed to tone, sculpt, and elevate the heart rate. The video, created by MadFit, provides step-by-step instructions and demonstrations of each exercise. Incorporating this workout into your routine can help improve strength, endurance, and overall fitness. Let’s dive in and explore the workout in detail.
Warm-up
Before jumping into any workout, it is crucial to warm up your body properly. A warm-up helps increase blood flow to the muscles, raises your body temperature, and prepares your body for the upcoming workout. It can also help prevent injuries.
For this workout, MadFit recommends following her 5-minute apartment-friendly warm-up routine. This warm-up routine includes dynamic stretches and light cardio exercises to activate the major muscle groups and increase flexibility.
Exercise 1: Full Sit-ups
The first exercise in this workout is full sit-ups. This exercise targets the abdominal muscles and helps strengthen the core.
To perform full sit-ups:
- Lie down on your back with your knees bent and feet flat on the ground.
- Hold the dumbbell above your head, keeping your arms straight.
- Engage your core and lift your upper body off the ground, reaching your hands towards your toes.
- Twist your torso to one side while keeping your legs and hips stable.
- Return to the starting position and repeat the sit-up, twisting to the opposite side.
Complete as many repetitions as possible within 45 seconds, then take a 15-second break before moving on to the next exercise.
Exercise 2: Single Leg RDLs
The second exercise in this workout is single-leg Romanian deadlifts (RDLs). This exercise targets the hamstrings, glutes, and lower back.
To perform single-leg RDLs:
- Hold the dumbbell in your opposite hand of the supporting leg.
- Lift one leg off the ground, slightly bending the knee of the supporting leg.
- Hinge at the hips and bend forward, keeping your back straight and the dumbbell close to your body.
- Lower the dumbbell towards the ground and return to the starting position, focusing on using your glutes and hamstrings for the movement.
- At the top of the movement, perform a shoulder press with the same arm as the supporting leg.
Complete as many repetitions as possible within 45 seconds, then take a 15-second break before switching to the other leg.
Exercise 3: Bear Hold with Dumbbell Taps
The third exercise in this workout is the bear hold with dumbbell taps. This exercise targets the core, shoulders, and upper body.
To perform the bear hold with dumbbell taps:
- Get into a bear crawl position with your hands and feet on the ground, knees slightly lifted off the ground, and your back flat.
- Place the dumbbell in front of you, with the handle parallel to your body.
- Engage your core and lift one hand to tap the dumbbell, then return it to the starting position.
- Repeat the tap with the other hand, maintaining stability through your core and not allowing your body to sway from side to side.
Complete as many repetitions as possible within 45 seconds, then take a 15-second break.
Exercise 4: Ab In and Outs
The fourth exercise in this workout is ab in and outs. This exercise targets the abs and helps strengthen the core.
To perform ab in and outs:
- Sit on the ground with your legs extended and the dumbbell held in front of your chest.
- Lean back slightly while keeping your back straight and your core engaged.
- Bring your knees towards your chest while simultaneously lowering the dumbbell.
- Return to the starting position by extending your legs and raising the dumbbell back to your chest.
Complete as many repetitions as possible within 45 seconds, then take a 15-second break.
Exercise 5: Squats with Front Raises
The fifth exercise in this workout is squats with front raises. This exercise targets the lower body, particularly the quads, hamstrings, and glutes, as well as the shoulders.
To perform squats with front raises:
- Stand with your feet shoulder-width apart, holding the dumbbell with both hands in front of your body.
- Lower your body into a squat position, keeping your chest up and your knees tracking over your toes.
- As you stand back up from the squat, raise the dumbbell up in front of you until it is at shoulder level.
- Lower the dumbbell back down as you lower into the next squat.
Complete as many repetitions as possible within 45 seconds, then take a 15-second break.
Exercise 6: Deadlifts with Tricep Extensions
The sixth exercise in this workout is deadlifts with tricep extensions. This exercise targets the hamstrings, glutes, lower back, and triceps.
To perform deadlifts with tricep extensions:
- Hold the dumbbell in both hands in front of your body, with your palms facing downwards.
- Hinge at the hips and bend forward, keeping your back straight and the dumbbell close to your body.
- Drive through your heels and straighten your body, raising the dumbbell overhead.
- Lower the dumbbell back down as you bend forward into the next deadlift repetition.
Complete as many repetitions as possible within 45 seconds, then take a 15-second break.
Exercise 7: Curtsy Lunges with Side Lateral Raises
The seventh exercise in this workout is curtsy lunges with side lateral raises. This exercise targets the legs, glutes, and shoulders.
To perform curtsy lunges with side lateral raises:
- Stand with your feet hip-width apart, holding the dumbbell in one hand.
- Step one foot back and to the side, crossing it behind your other leg in a curtsy lunge position.
- As you lunge, raise the dumbbell out to the side, keeping a slight bend in your elbow.
- Return to the starting position and repeat the curtsy lunge on the other side, raising the dumbbell with the opposite hand.
Complete as many repetitions as possible within 45 seconds, then take a 15-second break.
Conclusion
In conclusion, this 20-minute full-body strength workout is a great option for a challenging and effective workout that can be done at home with just one dumbbell. The exercises target a variety of muscle groups and provide a comprehensive workout for strength, endurance, and overall fitness. By incorporating this workout into your routine, you can experience numerous benefits, including improved muscle tone, strength, and cardiovascular health.
If you enjoyed this workout and want to explore more structured workout programs, MadFit offers additional programs through her app. For business inquiries or further information, you can contact MadFit through her email address: madfit95@gmail.com.
So grab your dumbbell, follow along with the video, and get ready to sweat and feel the burn with this energizing full-body workout!
