20 Minute Full-Body Dumbbell Workout

by Stephen Holt, CSCS — 2026 IDEA® and 2003 ACE Personal Trainer of the Year
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Medical Disclaimer: This information is for educational purposes and should not replace medical advice. Consult your healthcare provider before beginning any new exercise program, especially if you have chronic health conditions or take medications.
Set a timer for 20 minutes. Perform the following circuit, doing as many rounds as possible with good form. Rest 15-30 seconds between exercises, and 1-2 minutes between each round.

20-Minute Dumbbell Workout

 

  • 10 Walk-Out to Push-Up
  • 10 Dumbbell Goblet Squat
  • 10 reps Dumbbell Bent-Over Row
  • 10 reps Dumbbell Romanian Deadlift
  • 10 reps Dumbbell Overhead Press

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Stephen Holt, CSCS

Stephen Holt, CSCS

Timonium personal trainer and nutrition coach

Stephen Holt, CSCS and PN1 coach, has spent over 40 years helping women over 50 build strength and move better. He earned a Mechanical Engineering degree from Duke and runs 29 Again Custom Fitness in Timonium, MD.

Stephen was named “Personal Trainer of the Year” by IDEA ® in 2026 and by ACE (American Council on Exercise) in 2003, and has been an award finalist 3 times with NSCA and 4 times with PFP Magazine. Prevention, HuffPost, Women’s Health, Shape, Parade, and more have featured his fitness advice.

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