20-Minute Dumbbell “No Repeat” Strength Workout

A Fitness Friday Blog Post by The Relentlessly Empowered

Strength training is one of the greatest gifts you can give your body — especially as you age. Muscle is your metabolism. Your strength is your independence. Your stability is your longevity. And your confidence? It grows every time you lift something heavy and think, “Wow… I did that.”

This 20-minute no-repeat dumbbell workout hits every major muscle group with zero boredom, zero repeats, and maximum strength-building efficiency.

Each move is intentionally selected to target a new muscle group so you can move confidently from one exercise to the next while building full-body strength.

FORMAT:

40 seconds of work / 20 seconds of rest.
One exercise per muscle group.
No repeats.

Grab a set of dumbbells (light, medium, or heavy) and follow the instructions below.

Upper Body Exercises

1. Dumbbell Chest Press (Floor or Bench)

How to do it:

1. Lie on your back (or bench), dumbbells in hand.

2. Bend elbows at 90 degrees.

3. Press weights up until arms are straight.

4. Lower with control.

Works: Chest, shoulders, triceps

2. One-Arm Dumbbell Row (Right + Left)

How to do it:

1. Place opposite knee and hand on a bench or sturdy chair.

2. Hold dumbbell in the free hand.

3. Pull elbow up toward your hip.

4. Lower slowly.

5. Switch sides for the next round.

Works: Back, lats, rear shoulder

3. Overhead Shoulder Press

How to do it:

1. Stand tall with core tight.

2. Hold dumbbells at shoulder height.

3. Press overhead until arms are straight.

4. Lower with control.

Works: Shoulders, upper back, triceps

4. Bicep Curl

How to do it:

1. Stand tall, elbows close to body.

2. Curl both dumbbells toward shoulders.

3. Lower slowly.

Works: Biceps

5. Triceps Kickbacks

How to do it:

1. Hinge forward with a flat back.

2. Bend elbows at your sides.

3. Extend arms behind you.

4. Squeeze the triceps.

Works: Triceps

Lower Body Exercises

6. Dumbbell Goblet Squat

How to do it:

1. Hold dumbbell close to your chest.

2. Squat down, pushing hips back.

3. Keep chest tall.

4. Press through heels to stand.

Works: Quads, glutes, core

7. Dumbbell Deadlift

How to do it:

1. Hold dumbbells in front of thighs.

2. Hinge from hips with a flat back.

3. Lower weights toward shins.

4. Stand by squeezing glutes.

Works: Hamstrings, glutes, lower back

8. Reverse Lunges (Right + Left)

How to do it:

1. Step back with one leg.

2. Lower into a lunge.

3. Push through front heel to stand.

4. Switch legs next round.

Works: Legs, glutes, hips

9. Calf Raises

How to do it:

1. Stand tall holding dumbbells.

2. Rise onto the balls of your feet.

3. Lower with control.

Works: Calves, ankle stability

Core & Finisher

10. Russian Twists with Dumbbell

How to do it:

1. Sit with knees bent.

2. Lean back slightly.

3. Rotate torso side to side.

4. Hold a dumbbell for added challenge.

11. Dumbbell Side Bends (Right + Left)

How to do it:

1. Stand tall with dumbbell in one hand.

2. Lean sideways toward the dumbbell.

3. Pull torso back to center.

4. Switch sides next round.

12. Plank with Dumbbell Drag

How to do it:

1. Start in a plank.

2. Place dumbbell beside your right hand.

3. Reach with left hand to drag dumbbell across.

4. Alternate sides.

Finish strong. No repeats. Maximum variety. Full-body power.

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