Routine
Lunch-Break Full Body
Twenty minutes between meetings: hit every major muscle and still have time to eat.
20 min/sessionIntermediateNo equipment · Dumbbells
The Workout
Efficient full-body strength
Warm-up
- Kneeling Hip Flexor StretchStretchhold 30s
- Cat-CowStretch8 slow rounds
Main
- Goblet SquatExercise3 × 10 · rest 45s
- Push-UpExercise3 × 10-15 · rest 45s
- One-Arm Dumbbell RowExercise3 × 10 per side · rest 45s
- Dumbbell Romanian DeadliftExercise3 × 10 · rest 45s
- PlankExercise2 × 40-second hold · rest 30s
Cooldown
- Standing Quad StretchStretchhold 30s
- Standing Hamstring StretchStretchhold 30s