1. Squat Press: Hold a dumbbell in each hand, squat down, then press the dumbbells overhead. Do 12 reps. Rest for 30 seconds.

2. Deadlift: Hold dumbbells in front of your thighs, bend at the hips and knees, then stand up straight. Do 12 reps. Rest for 30 seconds.

3. Bent Over Row: Bend at the hips, keep the back straight, and row the dumbbells towards your chest. Do 12 reps. Rest for 30 seconds.

4. Lunges with Bicep Curls: Step forward into a lunge while curling the dumbbells towards your shoulders. Do 12 reps on each leg. Rest for 30 seconds.

5. Russian Twists: Sit on the floor, lean back slightly, rotate your torso and touch the dumbbell to the floor on each side. Do 20 reps (10 each side). Rest for 30 seconds.

Weight Loss Full Body Workout with 20kg Dumbbells