Do This and Get Fit | 20 Min Full Body Workout | New Challenge

We have a brand new challenge, and it's five episodes over three weeks, and you're meant to be using weights in this one. But don't worry if you don't have any, because I've included no equipment alternatives for every exercise. Now, you can find the full schedule on my website. and do share your journey on Youtube, Instagram, TikTok, or even join my Discord server if you're looking for workout buddies. So smash that like button, drop a comment down below if you have any questions, and let's jump into the workout. We've got 23 exercises today. 40 to 45 seconds on and 10 to 20 seconds of rest in-between. Remember, you can do this workout with or without dumbbells, so don't worry if you don't have any. You can always use water bottles, too. Let's start with squat press. Start with a set of dumbbells in front of you, with your feet slightly wider than shoulder-width apart, and toes pointed out slightly. Squat low with a neutral back and as you come up, bring the dumbbells to your shoulders, then press upwards in a neutral grip. Make sure your core is engaged, and your back is not bent or arched. You don't want to injure your back. Remember to go slow and controlled with weights, and take it easy. Leave a comment if you have any questions, and I'll do my best to get to it. Next we've got lateral lunge knee tuck. You only need one dumbbell for this, and it's okay to be using different weights, depending on the exercise. I'm using a lighter weight for this exercise. Lunge to your left and extend your arms forward, but don't lock your elbows. Then bring the dumbbell back in and come up, lift your knee up, and squeeze your abs and repeat. And next we're swapping to the other side. The first time you do this workout, try to focus on your form, and finding the right weights to use. It should be challenging enough, and you can always increase the weight once you get stronger. Great work, guys! Now grab the other dumbbells so you have a set, and we're going to do some low lunges, followed by a row. Bring one leg back, keep your back neutral, core engaged, then lift the dumbbells up and squeeze your back. Lower down the dumbbells and repeat. And now, let's swap to the other side. Great work, guys! We're done with the first set, and we've got 20 seconds rest here. Youcan take a longer break if you need to, especially if you're new to working out with weights, or if you're using really heavy weights. And next we're doing some curtsy lunges into bicep curls. Start with dumbbells by the side and as you do a curtsy lunge, end the lunge with a bicep curl. Remember to use the weights that are challenging enough for you, but will still allow you to stay in good form. Alright, next we're going to do a deadlift by pushing your hips back, while maintaining a neutral spine, as you lower down your weights. Then rotate the dumbbells with your palms facing inwards, and lifting them up in an upward row, then return and repeat. Alright next, we're going to do dumbbell swing. You can use one or two dumbbells here. Start with your hips back, knee bent slightly and neutral spine. Now engage your glutes and thrust your hips forward, to swing the dumbbells to your chest level. You're not using your arms or shoulders to raise the dumbbells here, but you're using the momentum of the hip thrust. For no equipment, we're doing a single leg deadlift. Next we're doing a plank with a dumbbell raise. Get yourself ready in a high plank position, and we're going to be raising a dumbbell to the side. Make sure your core is engaged, and you're not swaying too much from side-to-side. For low impact, we're doing the same thing but without the weights. Next up, we've got roll-up and squat. Swap to a lighter weight or heavier weight if you want to, and get on your mat. We're starting on our backs with our legs bent. and we're going to roll forward into a squat. Make sure you have your balance, and stand upright, and then into a squat and repeat. Alright, we're done with the second set. Please pause the video if you want a longer break. It's okay to take a 2 minutes break, especially if you're new or if you're using heavier weights. And next we're doing a push-up and drag. So get ready in high plank position with the dumbbell to the side. Start with a push-up and while we're in a high plank, use your opposite hand to bring your dumbbell across. For low impact, we are doing a push-up on your knees. Alright, next we've got burpees and squats. And don't be too intimidated if you're not a fan of burpees, just do it slow since we've got weights involved, we're not doing a high intensity workout. Make sure you keep your neutral back as you squat, and core engaged. We're halfway through the workout, guys! You can do this! Next we've got rear delt raise. Bend over at the hips until your torso is just nearly parallel to the floor. Make sure your back is flat, your knees slightly bent, dumbbells right below the shoulders with elbows slightly bent. Then raise the dumbbells to the side, until your elbows is in line with your shoulders. Squeeze your back, and make sure you're not bouncing your body up and down. If that's the case, then you have to lower down your weight or just fix your form. Nice work, guys. Now put one dumbbell down and we're just using one for the next exercise. You can use a heavier dumbbell for this if you want to. Stay in neutral, and then into a lunge. Lower your dumbbells down, but not too far down. Keep your back straight, chest up, then lift your dumbbells upwards into a press and repeat. Onto the other side. Keep pushing yourself, but don't hurt yourself, guys. Use the right weights, and you might need to increase your weights as you get stronger. Alright, we're done with the third set. We've got 20 seconds rest here. Take a longer break if you need to. Then get on your mat for the next one and we've got U-boat. Place a dumbbell in-between your feet, and we're lifting it from one end, across to the other. It's like drawing a rainbow. Next we've got side plank with hip dips. Get in a side plank position and place a dumbbell on your hips, as you do a dip. You can also do this resting on your elbows instead. Rest if you need to, guys. Go at your own pace, it's totally okay. I get it. This exercise can be a little bit difficult. And now we're swapping to the other side. We've got five more exercises to go, guys. Keep pushing through, you can do it. You know you can! But rest if you need to! Nice work, guys! Get the other dumbbells so you have a set, and stand upright. Next we've got dumbbell swing press. Start by pushing your hips back, and leaning forward with the dumbbells to your side like-so, and swing them upwards towards your shoulders by using the momentum. Then followed by a press and repeat. Make sure you keep your back neutral, chest up, and core engaged. For low impact, we are doing a high plank to work those upper body muscles. We're down to the last set! We can do this! Swap to a lighter pair of

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