20 MIN FULL BODY WORKOUT With Dumbbells | Strength & Control - Fit_Bymary
💬 Description
Train smart, not just hard. This 20-minute Full Body Workout with Dumbbells will help you build strength, control, and stability through smooth and powerful movements. Each exercise is designed to challenge your body safely — no shoulder pain, no impact, just precision and power 💪
You’ll use different dumbbell weights to target every muscle group, improving balance, posture, and coordination.
Perfect for anyone looking to: ✅ Strengthen the full body ✅ Improve muscle tone & control ✅ Build stability and balance ✅ Train efficiently at home
All you need: dumbbells (2–10 kg), a mini band, and your focus 🔥 Let’s go strong — control every rep, feel every muscle.
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🧠 Workout Structure
2 rounds – 40 sec work / 20 sec rest
🔹 Warm-Up (5 Moves – 30 sec each)
1️⃣ Bodyweight Squat to Reach 2️⃣ Good Morning to Deadlift Prep 3️⃣ Lunge + Torso Rotation 4️⃣ Shoulder Rolls + Arm Circles 5️⃣ Standing March to Knee Drive
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🔹 Lower Body & Stability
1️⃣ Squat + Pulse (10 kg) 2️⃣ Reverse Lunge to Knee Drive (5 kg) 3️⃣ Romanian Deadlift to Calf Raise (10 kg) 4️⃣ Glute Bridge Hold + Mini Band
🔹 Core Focus & Control
5️⃣ Standing Oblique Crunch (2 x 2 kg) 6️⃣ Dog Plank Flow (Bodyweight) 7️⃣ Dumbbell Crunch (2 kg) 8️⃣ Slow Mountain Climber (Bodyweight)
🔹 Upper Body Strength
9️⃣ Biceps Curl to Front Raise (2 kg) 🔟 Bent Over Row (10 kg)
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💪 Motivational Line
“Don’t rush your reps — control builds strength. Stay steady, stay powerful.” 💫
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⚡ Mantra
⚡ TRANSFORM THE BODY 💫 ELEVATE THE MIND 🔥 INSPIRE EVERY DAY
⸻ 💬 Tell me in the comments: Which move was the toughest for you? If you enjoyed this workout, don’t forget to like 👍, share 🔗 and subscribe 🔔 for more weekly sessions!
Remember: we are all different, and so are our fitness levels. Make every workout YOUR OWN. It's really important to make sure you maintain good form while exercising. Feel free to modify certain exercises (such as slowing down, not jumping, etc.) or resting more if you need to. 🙏🏼
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If you like to follow a weekly workout plan, focusing on strength training at home, join Fit_Bymary's HomeGym team. Fit_Bymary's HomeGym brings you a weekly workout plan that includes 2 new workout videos added every week. We focus on strength training with kettlebells, Dumbbells, and bodyweight training. Workouts are 10-45 minute workouts.
All the love. All Energy. Fit_Bymary 💋
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If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.
This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Fit_Bymary will not be responsible or liable for any injury or harm you sustain as a result of this video.
