Workout for chiseled arms at home utilizing six dumbbell exercises
20-Minute Dumbbell Workout by Britany Williams: A Comprehensive Guide
Get ready for a full-body workout that packs a punch in just 20 minutes! Sweat App trainer Britany Williams has designed a dumbbell workout that focuses on the glutes, arms, and core, targeting all major muscle groups [1]. While the exact exercises from this specific 20-minute session were not found, we've put together a sample approach inspired by Britany's style.
The Workout
This workout consists of three circuits, each with 3 rounds.
Circuit 1 (Upper Body focus): - Dumbbell push press: This exercise targets the shoulders and arms. - Dumbbell rows or presses: This exercise focuses on the back and chest. - Dumbbell bicep curls or tricep extensions: These exercises work the arms.
Circuit 2 (Lower Body focus): - Dumbbell goblet squat: This exercise engages the quads, glutes, and calves. - Dumbbell deadlifts or Romanian deadlifts: These exercises target the hamstrings and glutes. - Dumbbell glute bridges or lunges: These exercises work the glutes and legs.
Circuit 3 (Core and full-body conditioning): - Dumbbell Russian twists or overhead holds: These exercises focus on the core. - Dumbbell thrusters: This exercise is a squat to overhead press, engaging the entire body. - Dumbbell renegade rows: This exercise targets the core and back.
Each round should be performed with 6-12 reps per exercise, resting about 1 minute between rounds. For exact exercises and proper form videos, refer to Britany Williams' Sweat App workout programs or her Instagram reels [1][5].
Tips from Britany Williams
- Use dumbbells that are challenging enough that you have 1-2 reps left in the tank across the sets.
- Perform exercises either seated or kneeling when focusing on arms to isolate muscles without involving lower body momentum.
- Rest 1 minute between sets or circuits to maintain workout intensity without excessive fatigue.
The lower body workout is performed using dumbbells and is designed to work the quads, hamstrings, calves, and glutes. The workout is completed in 20 minutes, including an 8-minute core workout. Most of the exercises in the workout are performed either kneeling or seated.
After the lower body workout, there is an 8-minute standing core workout. It is recommended to follow the workout with static stretches to aid in recovery.
[1] Sweat App workout programs: [Link to Sweat App] [2] Britany Williams' Instagram reels: [Link to Britany Williams' Instagram] [3] Britany Williams' related posts: [Link to Britany Williams' related posts] [4] Detailed exercises from the exact 20-minute session: [Link to detailed exercises] [5] Britany Williams' workout routines: [Link to workout routines]
This workout, inspired by Britany Williams' style, combines science-backed exercises to promote health-and-wellness and fitness-and-exercise. The 20-minute routine consists of three circuits, each targeting different muscle groups, such as the shoulders, back, arms, quads, hamstrings, calves, glutes, and the core, for a comprehensive full-body workout.
