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20 Minute Full Body Dumbbells Workout (No Time? Do THIS)

NEW ESSENTIALS WORKOUTS • 02-May-2026

Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 328
Weights Used: 20lbs [9kg]
Intervals: 40/15

Workout Breakdown:

Warm-up
01 - Hug & Love Drives
02 - OH Hinge Twist Reach
03 - S2S Squats
04 - Cossack Threaders
05 - Windmill Sweeps
06 - Kang Squats

01 - Alt DB Floor Snatch
02 - S2S Hi-Hold RDL Side Lunges
03 - Dbl Curl Rev Lunges
04 - Criss-Cross Bent Row Lifts
05 - Hinge Swinge Side Lunge L
06 - Hinge Swinge Side Lunge R
07 - Dbl Curl Drives
08 - RDL Clean Squat Press
09 - Lawn MORES L
10 - Lawn MORES R
11 - Pull Down Crunch Drives
12 - Dual Pulse Squat Drives
13 - Dual Tris Press Curtsy
14 - Alt Rev Pulse Lunge Drives
15 - RDL Crosses
16 - S2S DB Floor Snatch Shuffle

Cool-Down
01 - Standing Shoulder Stretch
02 - Jefferson CARs
03 - Cat Cow
04 - Spinal Waves
05 - Mod Beast Threaders L
06 - Mod Beast Threaders R
07 - Glutes Stretch L
08 - Glutes Stretch R

My HR stats: https://flow.polar.com/shared/7ea4eae211b1806c20f81abfd1479bdc
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Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.

Tags
2026, 4K, 15-25 Min, HIIT, Strength, Low Impact, No Burpees, Standing, Intermediate, Advanced, INTENSE, Total Body, Dumbbells, No Music

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