20 MIN FULL BODY WORKOUT (One Dumbbell Only) to Build Muscle

Build full body muscle in just 20 minutes using only ONE dumbbell! This efficient home workout is designed to hit every major muscle group through 14 high-impact exercises. Whether you're short on time or only have one weight, this session will help you build strength, improve mobility, and see real results. In this video, I guide you through a 3-minute warm-up, followed by 14 exercises (40s work / 20s rest), and a dedicated recovery cool-down. DOWNLOAD THE ALEX CROCKFORD APP for my structured programs: FREE TRIAL Link - https://app.alexcrockford.com/link/store ✅ ALL MY LINKS: https://linktr.ee/AlexCrockford 0:00 Warm-up & Mobility 3:06 Goblet Squat 4:18 Clean & Press (Right) 5:35 Clean & Press (Left) 6:18 Alternate Reverse Lunge 7:16 Single Arm Row (Right) 8:32 Single Arm Row (Left) 9:17 Floor Chest Press (Right) 10:36 Floor Chest Press (Left) 11:16 Staggered RDL (Right) 12:31 Staggered RDL (Left) 13:17 Bicep Curl to Tricep Extension 14:17 Plank Pull Across 15:13 The Finisher: Full Snatch (60s) 16:39 Cool Down & Recovery 👍 Don't forget to click LIKE & SUBSCRIBE Join this channel to get access to videos early and other perks:    / @alexcrockford   Follow me on instagram: https://www.instagram.com/alexcrockfo... Hi, I'm Alex Crockford I am here to help you build strength and overall wellbeing through training and lifestyle habits for real life! During my sessions - I coach you, giving you lots of options to choose exercise alternatives and modifications, whilst always explaining the best possible techniques for great results and safe training. Welcome to my channel - I am ready to help you Show Up For Yourself! ----------------------------- #FullBodyWorkout #OneDumbbell #BuildMuscle ----------------------------- DISCLAIMER: Alex Crockford Limited strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge Alex Crockford Limited from any and all claims or causes of action, known or unknown, arising out of Alex Crockford Limited negligence.