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Your next week of workouts starts here! Check out this week’s Roundup for a look at all the newest workouts coming your way!

20 Minute Full Body Strength with Core Lower Body, Back & Core Strength with a Fire Finisher

21 Min • Total Body, Core
  • View on YouTube
    • Training Type Strength Training
    • Equipment Dumbbell
    • Membership Free

    Overview

    Patrice profile picture
    Patrice

    What's up team? Excited to share my quick full body session, designed for days where you want to move your body but are short on time. Hope you enjoy!



    Overview
    Today's workout focuses on lower body strength, posterior chain activation, balance, and core endurance using a combination of unilateral and bilateral dumbbell exercises.The first block of work emphasizes stability and controlled strength through hinge patterns and rowing movements, while the second block targets the glutes, shoulders, and biceps with isometric holds and dynamic lower body work. Our session finishes with a high-volume core burnout designed to challenge deep core stability and muscular endurance before transitioning into a short cooldown. I wanted to create a quick full body session for days where you want to move you body, but are short on time. Hope you enjoy!

    Focus & Benefits

    • Lower body and posterior chain strength
    • Balance, coordination, and stability
    • Strengthens the back and core simultaneously

    Equipment

    • Dumbbells (Light to Moderate/Heavy Recommended)
    • Exercise mat

    Difficulty
    This workout is rated a Level 3/5 and can be adjusted based on weight selection, pace, and balance assistance needs.

    Modifications

    • Use lighter dumbbells or bodyweight only for balance-focused exercises
    • Keep toes lightly grounded during single-leg movements for added stability
    • Reduce range of motion during lunges or hinges as needed
    • Take extra rest between rounds if necessary

    Progressions

    • Increase dumbbell weight for hinge and rowing exercises
    • Slow the lowering phase of each movement for increased time under tension
    • Add pauses during core exercises for greater control
    • Increase rounds for additional challenge

    Workout Overview

    Warm Up (2 Minutes)

    • Dynamic Deep Lunge Stretch R/L
    • Bodyweight Squats
    • Reverse Lunge
    • Lateral Squat Stretch
    • Arm Circles

    Block One: Lower Body/Back/Balance x2 Rounds

    Moderate to Heavy Weights

    • Single Leg RDL with Row — Right
    • Single Leg RDL with Row — Left
    • RDL with Row

    Block Two: Posterior Chain + Pull x2 Rounds

    Light to Moderate Weights

    • Split Squat Hold with Lateral Raise — Right
    • Split Squat Hold with Lateral Raise — Left
    • Reverse Lunge to Curl

    Water Break

    Block Three: Core Burnout

    • Crunch
    • Knee Fold Toe Taps
    • Deadbug
    • Toe Touch
    • Tuck Up
    • Heel Taps
    • Bear Plank Hold
    • Plank Rocks

    Cool Down (2 Minutes)

    • Forward Fold Stretch
    • Alternating Shoulder Stretch
    • Chest Opener
    • Child’s Pose