This efficient 20-minute dumbbell workout targets every major muscle group through six compound movements performed in a circuit format. You need just one pair of moderate-weight dumbbells and enough space to lunge.
The circuit includes goblet squats, bent-over rows, push presses, Romanian deadlifts, renegade rows, and reverse lunges, with 45 seconds of work followed by 15 seconds of rest for each exercise.
Certified strength coaches recommend performing three rounds with a two-minute rest between circuits. Progressive overload by increasing weight every two weeks will deliver measurable strength gains within six weeks.
