20 Minute Full Body Workout with a Medicine Ball & Dumbbells

This is a simple, full body workout that includes a warm up, a cardio workout using a medicine ball, an abs section to strengthen the core, a strength building section using dumbbells and a final stretch.

It can be done at home, at the park, at the gym or just about anywhere and it doesn't take a lot of space or equipment.

I am using an 8 lb. medicine ball, but you can use any weight you have. During the core section, I also use the medicine ball. The dumbbells I am using are 10 lbs. and 12 lbs. You can use any weights that you have, even if it's only one set.

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The workout includes:
Twists
Side-to-side slams
Squat Press
Alternating single leg deadlifts
Chops
Chops with a slam
Alternating Lunges with rotation
Chops
Chops with a slam
Burpees
Side-to-side hop overs/fast feet
Single leg squats
Mountain climbers
Squat front raise
Twists
Squat press
Chops
Chops with a slam
Mountain climbers
Chops
Chops with a slam
Alternating lunges with a twist
Burpees
Alternating single leg deadlifts
Single leg squats
Side to Side hops
Alternating single leg deadlifts
Side to side hops
Single leg squats
Squat with front raise

Core:
Spidie abs
Crunch with a toss
Reverse crunch
Lean back side to side drops
Scissor legs with reach back & up
Scissor kicks
Scissor legs with reach back & up
Side to side leg tap outs

Weights:
Squats
Single leg deadlifts
‘Alternating forward lunges
Wide squats
Single leg deadlifts
Alternating backward lunges
Bent over wide rows
Pushups
Bent over close grip rows
Chest flys
Bicep curls
Tricep extensions
Shoulder press
Hammer curls
Kickbacks
Lateral raises

Stretch