Sculpt with SISSFiT: 20-Minute Full Body Workout

Want to get a full body workout in less than 20 minutes? Grab some dumbbells and read on to learn how with Lauren and Kelly from SISSFiT.

20-Minute Full Body Workout

  • 4 Exercises, 1:00 each, 4 rounds, 1:00 between each round
  • Equipment: 1 Set of 5-12 lb. dumbbells

1. Squat + Overhead Press

a. Begin standing with your feet shoulder width distance apart and your dumbbells at your shoulders.
b. Squat down until your quads reach 90 degrees, keeping your weight in your heels.
c. Stand up from your squat, pressing your dumbbells overhead.
d. Gently lower your dumbbells back to your shoulders and repeat.

2. Alternating Tricep Extensions

a. Begin standing with your feet hips width distance apart, a slight bend forward at your waist with a flat back and your dumbbells at your sides.
b. With your right elbow tucked into your side, extend your arm back, squeezing your tricep before gently bending back into your starting position.
c. Repeat the same move on your left side and continue to alternate.

3. Weighted Wide Squats

a. Begin standing with your feet in a wide stance, toes pointing diagonally outward, holding your dumbbells together in front of you.
b. Without rounding your chest, squat down until your quads reach 90 degrees.
c. Drive through both feet and squeeze your glutes as you stand.
d. Repeat.

4. Weighted Back Lunges

a. Begin standing with both dumbbells at your sides.
b. Take a large lunge back with your left foot, drop your back knee to hover above the ground while keeping your front knee bending directly over your front ankle.
c. Step back to a standing position and repeat on the opposite leg.


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1 Comment

July 19, 2017 at 10:22 am

Did this workout this morning. Helloooooo squats! 🙂 Thanks SISSFiT!

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