STEP-BY-STEP 20 MIN AT HOME DB-ONLY FULL BODY WORKOUT

Hey guys, what's up? Naomi here with a full body dumbbell only workout that you can do right from home. This will be in a follow along style so you can follow along with me in real time step by step throughout the whole entire workout. This workout will be done in a circuit style with each exercise performed back to back to back with a two minute rest in between each circuit. This workout is perfect for beginners or anyone really who was just looking to get on a good sweat. My whole entire outfit is from TLF. I'll leave all the details, my link to shop, and discount code in description if you guys want to check anything out from TLF. Let's get this workout started. Before I begin my workout, I'm going to take a dry scoop of Sears Pump pre-workout in the flavor Poppin' Rock to help me get in workout mode. Pre-workout is great for those days when you really don't feel like working out and just need a little boost of energy to get your booty to the gym and working out. In my blender bottle, I have Sears Aminos in the flavor Glow Heato as well. I like to dry scoop my pre-workout, meaning that I don't mix it in a blender bottle with water, and instead just take it straight up. There's no right or wrong way to go about taking your pre-workout. Take it whichever way you prefer. If you ever want to pick anything up from Sears Nutrition, make sure to use my discount code NAOMI for 10% off. I'll leave my discount code and link to shop in the description. Now that we are in workout mode, we're going to start off with a pyramid set of goblet squats which will work our whole entire bodies with a little bit of a greater focus on our lower bodies. What the pyramid set for the goblet squats will look like is this. 12 reps of goblet squats using a lighter dumbbell, then switching the dumbbell out for a heavier one and doing 9 reps, then increasing the weight of the dumbbell once more for a final 6 reps. There's no right or wrong amount of weight to use for the dumbbells. Simply use dumbbells that are heavy enough so that by the time we're done with a round of goblet squats, you could probably push out 2 or 3 more reps, but nothing more than that. If by the end of each pyramid set of goblet squats, you find that you could easily do multiple more reps, feel free to increase the weight of the Anyways, grab your dumbbells and let's get started with our first 12 reps of goblet squats with the lightest dumbbell. Position your feet right outside your shoulders with the dumbbell resting right on your chest. As you go down into the squat, you want your knees to point in the same direction as your toes. Keep your feet flat on the ground at all times and squat as low as you can without rounding your lower back. As you get more comfortable with squats and improve your flexibility and mobility, you'll find that you'll be able to squat deeper. Inhale as you lower yourself down into the squat and exhale as you squeeze your glutes to return back to starting position. Let's switch to heavier dumbbell next and do 9 reps. Pick up your heaviest dumbbell and do a final 6 reps. Coming up after these 6 reps, we have floor presses next for 12 reps, so let's get mentally prepared for those. Coming up, we have floor presses for 12 reps with a 3 second negative, which will work mainly our chest muscles with a little bit of triceps. Grab your dumbbells and lay with backs and feet on the ground. Starting with the dumbbells right outside your chest, push the dumbbells straight up towards each other in the center of your body and to the ceiling. Lower the dumbbells back down nice and slowly using a 3 second tempo until the backs of your arms touch the ground and then push the weights back up. Inhale as you lower the dumbbells down towards your chest and exhale as you push them up. Next, we'll stay in the same position and do skull crushers for 12 reps. This exercise will target our triceps and all you need to do is keep your elbows pointing straight up towards the sky so that your arms from your shoulders to elbows are about perpendicular to the ground at all times. Inhale as you bend your elbows to lower the dumbbells towards the outsides of your head and exhale as you contract your triceps to lift the dumbbells up. Do your best to keep your elbows facing up towards the ceiling and avoid flaring your elbows out too much to the sides. Skull crushers can definitely take a little bit of practice to get down, so be patient with yourself if this is a new exercise for you. You got this, babe! Moving on to a back exercise, we have single arm dumbbell rows for 12 reps on each arm. Brace yourself against a stable object so that your body is about parallel or a little above parallel to the ground. Your feet should be staggered with the foot corresponding the non-working side of your body slightly forward and the leg of the side of your body that we are working is slightly behind you. Make sure to keep your back in a neutral position and avoid looking up just to keep your back and neck safe. This exercise shouldn't cause you any lower back or neck pain. Start with your working arm fully extended towards the ground and then pull the dumbbell towards the sides of your chest so that your bicep brushes the side of your body as you pull up. Extend your arm all the way down and repeat. Exhale as you contract your back muscles to lift the weight up and inhale as you lower the dumbbell back down. Once you do 12 reps on one side, go ahead and switch arms and do another 12 reps on that side. Lastly, we'll be doing static dumbbell curls for 12 reps per arm. This exercise will target our biceps. To perform this exercise, hold one dumbbell up with one arm as if you were in the middle of doing a bicep curl, then do 12 bicep curls with the other arm, although while the other arm is holding the dumbbell up. Keep both elbows tucked into the sides of your body at all times in order to better isolate and target your bicep muscles. Inhale as you lower the dumbbell down and exhale to contract your bicep to lift the dumbbell up. Well done guys! That completes round one of this circuit. Take a two-minute rest and I'll see you back here for another round. We're dreamers. We come alive in the night time. It's something about how we dance in the moonlight. That look in your eyes and tells me that you want me and all my loving. We come alive in the night time. You and I, we come alive. Coming in for round two of our circuit, starting with our goblet squats pyramid set. 12 reps with our lightest dumbbell first. Remember to allow the dumbbell to fully rest on your chest and avoid having it hang out in mid-air. Inhale as you contract your core to lower yourself down into the squat and exhale as you squeeze your glutes to return back to your starting position. Let's switch dumbbells for the next heaviest one and do nine reps. Keep on going strong my boss babes. Lower body gains coming right your way. Switching dumbbells once more for our final six reps. You're doing amazing. Slaying round two already. Go ahead and grab your next pair of dumbbells and let's do some floor presses with that three second eccentric. 12 reps here we go. Remember to exhale as you push up and inhale as you lower the dumbbells all the way back down counting to three as you lower the Looking good guys. Coming right up we have skull crushers for 12 reps. Remember to keep those elbows facing up towards the ceiling and perpendicular to the ground at all times. Exhale as you contract your triceps to extend your arms up and inhale as you lower the dumbbells back down towards your head. Doing incredible my loves. Let's go ahead and get back up on our feet for single arm dumbbell rows next. 12 reps per arm starting now. Sweep your bicep against the side of your body as you pull a dumbbell up and extend your arm all the way back down. Avoid looking up and keep the spine neutral. Exhale as you contract your back muscles to pull a dumbbell up towards your chest and inhale as you lower it back down. Go ahead and switch arms once you're done with the first 12 reps. Looking like a pro. Beautiful job babe. Don't want this night to end. Yeah about time you stop pretending. Heading into our final exercise before our rest. We have static hold dumbbell curls for 12 reps on each arm. Keep your non-curling arm propped up nice and high and both elbows touching the sides of your body at all times. Once you do 12 reps on one arm, switch arms for 12 reps on the other side. Exhale as you contract your bicep to lift your arm up and inhale as you lower the dumbbell back down. You are killing it babe. Way to demolish round two you guys. Let's take a two minute rest before we head into the final round of our circuit and complete this workout. Who's ready to finish this workout up? Let's get it guys. Pyramid set of goblet squats coming right up for 12 reps at the lightest weights first. Looking so dang good my babes. Go ahead and switch that dumbbell out for that next heaviest one and do nine reps. Switching dumbbells once more for our final six reps. I know it's only six reps but keep on executing each rep with good form and give each of them your all. Backs and feet on the ground. Let's do some floor presses. 12 reps of three second eccentrics. Here we go. Make sure to use the entire three seconds for each rep as you lower the dumbbells down. Strong sexy upper body. Here we come. Beautiful work you guys. Grab your next pair of dumbbells for skull crushers coming up next. 12 reps starting now. Inhale, exhale. Looking and doing so dang amazing babe. Coming in for some more upper body gains with some single arm double rows. 12 reps per arm. Let's get it guys. Switch arms and keep on going strong. You got this. Let's finish this workout strong with some static hold dumbbell curls. 12 reps per arm. Here we go. Future you is going to be so proud of you. Keep on killing it. Thanks so much for working out with me today guys. I hope you enjoyed this workout and of course if you did don't forget to leave a thumbs up on this video and also subscribe to my channel if you're not already and turn the notification bell on so you don't miss out on my other workouts and fitness tips. Again my whole entire outfit is from Tia Love. All the details, my link to shop, discount code in the description as well as my Sierra Nutrition discount code and link to shop as well. Thanks so much again for stopping by and hope you guys all have a wonderful rest of your week.