One Dumbbell + Body Weight for a Full Body 20 Minute Workout.

Warm-up: 30 seconds each.

1. Chair to reverse lunges

2. Jumping jacks

3. Side angle rotations side a

4. Jumping jhacks

5. Side angle rotations side b

Block 2 (1x) 50s active 10s rest

1. chair to reverse lunge + overhead press.

2. Balance pull side a and b

3. Sumo bus drivers.

4. Rotational split squats, heels raised side a and b

Block 3 (2x) 50s active 10s rest

1. Push-ups — knees are totally fine.

2. Pistol squats, both sides. You don’t have to go all the way or use a support if that helps you get lower.

3. Reverse table to L-sit

4. Reverse Nordic holds