D20 Workout - Full Body

Number of Rounds: 4
Timed Parameters: Each movement is performed for 40 seconds followed by 20 seconds of rest.


  • Dumbbell Movement 1: Goblet Squats
  • Bodyweight Movement 2: Push-ups (on Toes or Knees)
  • Dumbbell Movement 3: Bent-over Rows
  • Cardio (based on d20 roll):
    • 1-5: Jumping Jacks
    • 6-10: Mountain Climbers
    • 11-16: Burpees
    • 17-20: Rest


  • Challenge: Increase the weight of the dumbbells for at least one round.
  • Repetition Goal: Try to reach a target of 15 reps for each dumbbell movement within the 40-second interval.

Skill Notes

  • Goblet Squats: Focus on keeping your chest up and back straight. Hold the dumbbell close to your chest, and make sure to drive through your heels to stand up. This engages your glutes and core along with your quads.
  • Push-ups: Ensure your body forms a straight line from head to heels. Engage your core and glutes to maintain alignment. Lower your body until your chest nearly touches the ground, then push back up, focusing on using your chest and arm muscles.
  • Bent-over Rows: Keep a slight bend in your knees and hinge at the hips to maintain a flat back. Pull the dumbbells towards your waist, squeezing your shoulder blades together at the top. This targets your back muscles effectively.
  • Jumping Jacks: Maintain a light bend in your knees to cushion the impact. Keep the movement steady and rhythmic to sustain your heart rate.
  • Mountain Climbers: Keep your hands firmly planted under your shoulders and drive your knees towards your chest rapidly. This movement not only works your cardiovascular system but also strengthens your core.
  • Burpees: Start in a standing position, drop into a squat with your hands on the ground, then kick your feet back into a plank position. Perform a push-up, jump your feet back to your hands, and explode up into a jump. This full-body movement is great for building endurance and strength.
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