@austinhaslam — 11x breakout

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Best Shape Of Your Life From Home All You Need Is 20 Min

@austinhaslam

100.3K followers · usually 6.1K views a post

Views

64.1K

Likes

2.0K

Comments

784

View velocity

+32.6K views over 41.6d · ~783/day · 8 observations

Promoted product

—https://fitdadcompany.com/#programs ↗

Why it worked

The video provides a concise, actionable workout routine that requires minimal equipment, appealing to a broad audience seeking efficient home fitness solutions. The clear demonstration and direct call to action for personalized training further enhance its effectiveness.

Summary

This video demonstrates a full-body dumbbell workout routine designed to be completed at home in 20 minutes. It outlines a circuit of five exercises to be performed every two minutes for 10 rounds, with a call to action to message the creator for a free week of personalized training.

Structure

1Introduction to the workout concept
2Demonstration of the five dumbbell exercises
3Explanation of the workout structure and benefits
4Call to action for free training
5Encouragement to follow for more content

Product placement

dumbbells: ACTS - used to perform exercises, visible result is workout, removing them changes video. This is a generic product, not a brand.

Call to action

Original caption

Send me a message with the word “FREE” and I’ll send you a FREE week of training that gets results aligned to the equipment you have available. Stop guessing whether your training is working. Simple. Beginner Friendly. Effective. Two dumbbells. 5 movements. 20 minutes. That’s all you need for a full-body workout that builds strength, power and conditioning without spending hours in the gym. THE WORKOUT 5 Push-Ups 5 Dumbbell Deadlifts 5 Dumbbell Cleans 5 Front Squats 5 Dumbbell Push Press **10 ROUNDS TOTAL ** 1 ROUND EVERY 2 MINUTES At the start of each 2-minute window, complete all 25 reps. Whatever time remains is your rest. Finish in 75 seconds? Rest 45 seconds. At the 2-minute mark, start again. Choose a weight that allows you to move efficiently while maintaining good form. COACHING CUES PUSH-UPS: Think moving plank. Brace your core, squeeze your glutes, lower under control and drive the floor away. Chest, shoulders, triceps + core. DEADLIFTS: Push your hips back, keep the dumbbells close and maintain a long spine. Drive the floor away and push your hips forward to stand tall. Build your glutes, hamstrings, back and grip. CLEANS: Hinge slightly, then aggressively extend your hips, knees and ankles. Keep the dumbbells close and get underneath them quickly. Your hips move the weight. Your arms guide it. This trains explosive power and triple extension—the same pattern used when sprinting and jumping. FRONT SQUATS: Brace before you descend. Keep your whole foot planted, sit between your hips and drive the floor away. Your quads and glutes create force while your core and upper back keep you upright. PUSH PRESS: Dip through your knees and hips, then explode through the floor and drive the dumbbells overhead. Legs start it. Core transfers it. Arms finish it. That’s what makes the push press a full-body power movement instead of just another shoulder exercise. In 20 minutes you’re training: Strength. Power. Core. Conditioning. 250 total reps with two dumbbells. Simple programming. Hard work. No wasted time. Save this workout for your next full-body day. #fullbodyworkouts #dumbbellworkouts #homeworkouts #functionalfitness #functionalstrength