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Fitness Workouts  Dumbbell Workouts (20 Minutes or Less)  Hyena

Difficulty: Time: Equipment:
Intermediate 20 Minutes or Less Bodyweight
Dumbbell

Complete three rounds of this circuit, working for 30 seconds and resting for 30 seconds. Take additional rest as needed, but try to take it between rounds.

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Exercise: Work/Rest Ratio: Rounds:
Dumbbell Bulgarian Split-Squat (Right) 30:30 3
Standing One-Arm Shoulder Press (Right) 30:30 3
Dumbbell Bulgarian Split-Squat (Left) 30:30 3
Standing One-Arm Shoulder Press (Left) 30:30 3
Double Bent-Over Row 30:30 3
Lying Leg Raise 30:30 3
Download Printable PDF of this Workout

Like this workout? How about one of these for next time…

Difficulty: Beginner

Complete four rounds of this circuit, performing the prescribed number of reps for each exercise. Take additional rest as needed, but try to take it between rounds.

Click here to view: the workout | downloadable PDF

Difficulty: Advanced

Complete three rounds of each circuit, performing the prescribed number of reps for each exercise, before moving onto the next one. Take additional rest as needed, but try to take it between rounds and circuits.

Click here to view: the workout | downloadable PDF