20-Minute Per Round: Full Body Home Workout to Shape & Sculpt

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Hi Everyone!

It’s workout time! Today’s workout will take 20-Minutes per Round. This is a full body workout. I do use two 20-pound dumbbells and a chair during this workout. In this workout I alternated 30 seconds of dumbbell exercises between each 50-second interval.

The format for this routine is a little bit different, but it is really great for your body to switch up the challenge. For the last two exercises I used a chair, but you can also use a stability ball or a bench.

Using a chair for back extensions was tricky, because technically the surface you are on should come up to the hinge area of your hip (where you bend). It is much easier to position correctly on a stability ball. I chose to use the chair in this workout because not everyone has a stability ball at home. The other option is to substitute a Superman for this move. When I create my workouts I try to think of functional alternatives to equipment that most people will have available at home.

Now that I am pregnant Superman’s are off limits to me, because I can’t lay on my stomach right now.  My substitution is a quadruped (on all fours-hands and knees) variation of Supergirl. Get on all fours and stretch out your opposite arm and leg, alternating sides. If you are pregnant, be sure to pull in the transverse abs and support your core and back any time you are in a quadruped position, or a plank position. If you are unable to engage the core (think of it as using the muscles to hug your baby), you should stop doing these exercises. I will be writing more about Diastasis Recti, and exercises to prevent and heal it soon, but if you are unable to support the core you are more at risk of developing an ab separation.

You can complete this workout for time, or for reps. Remember, you can always modify the workout to suit your personal needs. Form is more important than speed. As you become stronger and more efficient in your movements, you will be able to increase the speed & intensity of the workout.

I hope you enjoy the workout!



Click the link to get your own Gymboss Interval Timer! Set your timer for 15 Rounds of 30/50.


Reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps

   -In/Out Squat
1. Knee Crunch Extension
   -In/Out Squat
2. Squat to Forward Reach
   -In/Out Squat
3. Bridge March
   -In/Out Squat
4. Squat to Side Leg Lift (right)
   -In/Out Squat
5. Squat to Side Leg Lift (left)
   -Lunge Rotation
6. Side Plank Knee Rotation (right)
   -Lunge Rotation
7. Side Plank Knee Rotation (left)
   -Lunge Rotation
8. High Knee Step
   -Lunge Rotation
9. Standing Hydrant (right)
   -Lunge Rotation
10. Standing Hydrant (left)
   -Romanian Deadlift
11. Split Leg Lift (right)
   -Romanian Deadlift
12. Split Leg Lift (left)
   -Romanian Deadlift
13. Side Lunge Dumbbell Reach (alternating)
   -Romanian Deadlift
14. Back Raise/Extension
   -Romanian Deadlift
15. Butt Lift

Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio of Choice


In/Out Squat
Knee Crunch Extension: Part 1
Knee Crunch Extension: Part 2
Squat to Forward Reach: Part 1
Squat to Forward Reach: Part 2
Bridge March
Squat to Side Leg Lift: Part 1
Squat to Side Leg Lift: Part 2
Lunge Rotation
Side Plank Knee Rotation: Part 1
Side Plank Knee Rotation: Part 2
High Knees March
Standing Hydrant
Romanian Deadlift
Split Leg Lift: Part 1
Split Leg Lift: Part 1
Side Lunge Dumbbell Reach (alternating)
Back Raise/Back Extension
Butt Lift




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