This 20 minute standing workout with dumbbells focuses on your arms and core, with no mat exercises at all. You stay on your feet the whole time, so you only need a small space and a pair of dumbbells to train. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/20-min-standing-arms-and-core-workout-with-dumbbells This session is designed for home training and it is a follow along workout with no talking, so you can simply move along with me from start to finish. Each work block runs for 50 seconds and is followed by a 10 second break, with a beep to signal the change between blocks. That steady rhythm makes it easy to keep your focus on your form instead of on the clock. The session is built to work your arms and your core while standing, with the aim of building muscle endurance and supporting better posture. It suits anyone who prefers to avoid floor work or who wants a session that fits into a busy day. This workout is perfect if you: - Want to train your arms and core without getting down on a mat - Prefer standing exercises you can do at home in a small space - Have a pair of dumbbells and 20 minutes to spare - Like to follow along without talking or long explanations Whatever pace you choose today, showing up for these 20 minutes already counts. RELATED PLAYLISTS ABS & CORE: https://www.youtube.com/playlist?list=PL5plC0cg6M73zL1fDNDgT3KBtEd9mdq-E ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE Standing Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M70_1jzcWKgA_oLbi_q1DSx6 UPPER BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M71v23SShOMXQso1FJ36_43P WORKOUT CHAPTERS 0:00 Intro 0:25 BICEPS CURL TO WIDE BICEPS CURL 1:25 ALT. ARNOLD PRESS TO ARNOLD PRESS 2:26 CHEST PRESS TO ALT. CURTSY LUNGE + TRUNK ROTATION 3:26 HALO + CRUNCH 4:26 ZOTTMAN CURLS 5:26 TRICEPS EXT. 7:26 SNATCH TO WINDMILL 8:27 BENT OVER WIDE ROW TO UPRIGHT ROW 12:27 MARCHES TO WOOD-CHOP 13:27 ISOMETRIC HOLD ALT. BICEPS CURL 14:28 HAMMER CURL + ALT HAMMER CURL 15:28 ALT. ONE-LEG HALO 16:28 B-STANCE SQUAT + OBLIQUE RAISE 19:28 HALO + TRICEPS EXT. 20:28 SQUAT + PRESS