{"success":true,"data":{"id":20,"provider":"youtube","provider_video_id":"sJGyOw_4q4U","collection":"workouts","title":"20 Minute Full Body Dumbbell Workout for Beginners","creator":"Juice & Toya","creator_url":"https:\/\/www.youtube.com\/@JuiceandToya","source_url":"https:\/\/www.youtube.com\/watch?v=sJGyOw_4q4U","media_path":"media\/workouts\/juice-and-toya\/sJGyOw_4q4U.mp4","thumbnail_path":"media\/thumbnails\/sJGyOw_4q4U.jpg","transcript_path":"media\/transcripts\/sJGyOw_4q4U.txt","transcript_text":"What's up, everybody? Welcome back to another video on Jason. Hey, welcome back. Today, we'll be taking you all through a 20 minute beginner dumbbell strength workout. Let's get to it. So it's gonna be a great workout for anybody who's new to strength training, or new to utilizing dumbbells, or for anybody who needs a little bit of help with proper form when it comes to strength training. Yep. So all you're gonna need for this workout is a pair of dumbbells. For a reference, I'll be doing this with a pair of ten pound dumbbells. And I'll be using a pair of 20 pound dumbbells, but feel free to use whatever weight that will challenge you for each exercise, all right? For the workout format. We'll take you through a total of 20 different exercises, but we're gonna split them up into two groups of 10. The first group is going to be similar to the second group, just a different variation, all right? We're going 40 seconds of work, 20 seconds of rest, and then in between those two sets, we'll give you a 32nd break. All right? So Toya has you covered for the examples of the previews of the workouts, and then I'm gonna have you covered with the audio cues to make sure that your form is correct. and you're doing each exercise properly, all right? All right, so we're gonna take you all through a quick warm up, and then we'll get right into the workout. Hey, let's get it. First up, we have suitcase squad. We'll have our feet about hip distance apart with the weights by our sides, and the goal here is to sit as low as we can as we keep our heels into the ground and our chest as tall as possible. Be sure to keep your core engaged as you sit into each squat to ensure that there's no tension in your lower back. All right, let's get to it. All right, nice work. Next up, we have suitcase deadlifts. Again, we're gonna keep our feet about hip distance apart with the weights by our sides, and the goal here is to press our hips back as far as possible while keeping your core engaged and the back flat. A big cue here is to keep most of the weight in your heels. And this is going to ensure that you're using your hamstrings and your glutes for this exercise. All right, next up, we have front lunches. We're gonna step four with our front leg at about 90 degrees, and that back leg is gonna float just above the ground. A big key here is to keep your chest as tall as possible as you go into each lunge. But if you struggle with lunges, no worries. You can follow me by doing a split spot, and this will take a lot of balance out of the exercise. If you're following me with split squats, we're gonna switch in three seconds. All right, next up, we have an alternating single lake hinge. This is similar to a regular deadlift, except we're gonna do this with a single leg. Again, the goal is to press our hips back as far as we can, except we're gonna tap our opposite toe to the ground. The goal here is to keep the weight until your heels to ensure that your hamstrings and your glutes are doing most of the work with this exercise. Bounce it. Next up, we have a neutral shoulder press. We're gonna start by squeezing our glutes and engaging our core, and this is going to ensure that we're not arching our back as we press the weight toward the sky. We'll keep our elbows tight to our bodies at the bottom, we'll press the weight up, lock the elbows out fully, and then slowly return the weight down by our sides. Be sure to focus on this with each rep. Down All right, next up, we have neutral grip bent over roads. We're gonna start in a loaded deadlift position, and we're gonna have most of the weight in our heels as we pressed our hips back. Keep your chest facing the floor and your back flat and core engage as you pull the weight up. The goal here is to try to squeeze our shoulder blades as much as possible with each breath. All right, next up, we're gonna keep it simple with some neutral grip curls. We're gonna start with the weights by our sides and our elbows tight to our body as we pull the weight up. The big key here is not to swing the weights as you come down, but control the weights to ensure that you're getting the most tension out of those biceps with each bird. All right, next up, we're gonna hit the floor with some neutral chest presses. We'll start with our back flat and our heels tucked toward our body, and the goal here is to keep our elbows tight to our body as we press the weight up and down. The big key here is to squeeze the chest at the top of the movement, and you should for your chest and your tricep as you go throughout these extra shots. All right, next up, we're gonna stay in that position and drop to a single weight as we go into the loaded crunches. The goal here is to press the weight up towards the ceiling and really press your belly button through the floor as you engage your ass. By pricing the weight up toward the ceiling, it's gonna show that you're engaging your abs and taking a lot of attention out of your neck and your upper back. All right, last but not least, we're gonna do a high playing dumbbell tap. We'll have the dumbbell about 6 to 12 inches in front of us and we'll be in a high plank with our hands underneath our shoulders. The goal here is to alternate by tapping each hand to the dumbbell, and you want to keep your hips as flat as possible. If you feel like you're opening your hips too much, be sure to squeeze your glutes and keep your core engaged with each breath. If you feel like this exercise is too difficult, you can do these on your knees as well. All right, first up in group two, we're gonna start with front squats. We're gonna have the weight slightly rested on our shoulders, and similar to those suitcase squats. We're gonna have our feet hip distance apart, and we're gonna keep the weight until our heels, and our chest is tall as possible as we sit into each rep. Be sure to keep your corn gauge as you sit, just to take detention out of your lower back. All right, let's get to it. All right, next up, we have front loaded deadlifts. We'll turn the weight in front of us with our palms facing our body, and again, we're gonna press our hips back as far as possible while keeping most of the weight in our heels. Be sure to keep that core engaged. This is going to show that back is nice and flat. And that way you're getting the most out of your glutes and your hamstrings with each rib. All right, next up, we're gonna remix that front lunge and go into reverse lunges. This is very similar, except we're gonna take a step back. We're gonna have that front leg again at 90 degrees, and that back leg is gonna slightly flow above the ground. Again, keep your core engaged and keep your chest nice and tall to ensure that you're getting the most out of your quads, hamstrings and glutes here. Let's get to it. All right, next, we're gonna step it up a notch with these alternating single leg dead list. These are similar to those single leg hinges, except we're gonna float that back leg this time. You're gonna hinge those hips back, keep most of the weight into the heels, keep your core engaged to keep that back flat, and you should fill your hamstrings and your glutes with each rip. All right, next up, we have wide shoulder presses. We'll start by squeezing our glutes and engaging our core. And again, this is going to ensure that we're not arching our back with this exercise. We'll have our elbows out wide in the starting position. We'll press the weight up and lock our elbows as we tap the weight up top, and then we'll slowly return back to that starting position. All right, next up, we're gonna go into wide bent over roads. Again, we're starting that loaded deadlift position. Pressing those hips back and keeping most of the weight into our heels, and we'll have our chest facing the floor. Again, the goal here is to really squeeze those shoulder blades as much as we can as we pull the weight up, and keep that core engaged, ensure that your back is flat throughout the exercise. All right, next, we're gonna go into soup pie and curls by rotating our wrists and palms toward the sky. Again, we'll keep those elbows tight as we pull the weights up, and again, we'll slowly return back to that starting position with outswinging the weights. Be sure to lock those elbows out at the bottom of the movement to get the most tension out of your biceps with each wreck. All right, next up, we're gonna hit the floor with some wide chest pressions this time. We're gonna have our back flat to the ground, and our heels tucked, and this time, we're gonna flare our elbows out wide, and they're gonna press the weight up toward the sky as we tap the dumbbells at the top. Again, you'll want to squeeze your chest and keep your core engaged, and you should feel your chest and your triceps as you go throughout this movement. Alright, next up, we have loaded sit ups. We'll stay in that same position, except we'll drop to one weight, and we'll keep that weight as tight to our body as possible. We'll engage our court through the floor, and then we'll drive that chest over the knees as we come into the setup. You should have slowly returned back to that starting position so you don't flop toward the ground. If you find that these are too difficult, you can go back to those loaded crunches from the 1st group. All right, last but not least, we're gonna do a plank pull through with a single dumbbell. We're gonna start in a high paying position with our hands underneath our shoulders, and we're gonna pull the weight from the opposite side of our body with our opposite hand. Again, the goal here is to keep our hips as flat as possible as we distribute the weight from left to right. You find that these are too difficult in a high playing position. You can do these on your knees as a modification. All right, everyone, that wraps up the 20 minute dumbbell beginner strength workout. Hopefully, you got in a great workout, but also learned some things from this video as well. Our goal with the audio cues was to help you understand how you should be performing the exercise, but also what your body should be feeling so that when you're doing other strength training workouts or videos. You won't need those audio cues all the time. You'll feel confident and comfortable doing those exercises on your own. Oh, yeah, and even if you're a little bit more advanced, this is a great workout that you'll want to come back to, as well, just so you have the foundation and the basics. Oh, yeah. All right? So make it work for you. If you enjoyed this video, and it was helpful, please give us a thumbs up and smash that thanks button if it really helps you out, all right? We have another beginner dumbbell workout on the channel, so go check that out if you want even more. And we have the Juice and Toya app available as well. We'll link that down in the description. More workouts. We have some nutrition and recipes and motivation. Pretty much everything you need to take your fitness up a notch. right? So again, we got that link down in a description for you, but we thank you for joining us for another video. And we will see you all at the next one.","category":"strength","equipment":"dumbbells","duration_minutes":26,"license":"Personal use \u2014 respect creator copyright; link to originals in app","metadata":{"hosted":true},"created_at":"2026-06-08T03:33:07+00:00","updated_at":"2026-09-25T09:00:15+00:00"}}