Build total body strength at home with this 30-Minute Full Body Dumbbell Workout (Strength + Power + Abs)!
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✨THE WORKOUT: 30-Minute Dumbbell Only Workout (Strength + Power + Abs)✨
► EQUIPMENT: Medium-to-Heavy Set of Dumbbells. I’m using 15-20 lbs.
👉My Dumbbells (affiliate link):
*Discount Code: NMLTQ5
👉My oversized yoga mat is from Gorilla Mats (affiliate link):
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
✔️4 Circuits
✔️3 Moves Per Circuit (strength, power and abs)
✔️Timed Intervals (30 seconds of work, 15 seconds of rest)
✔️Repeat Each Circuit x 2 Sets
►Workout Outline:
1️⃣ CIRCUIT ONE
1) Strength: Side-to-Side Squat + Clean
2) Power: Lateral Push + Dumbbell Squat + Clean
3) Abs: 4 Plank Knee Drives + Squat Press Out
2️⃣ CIRCUIT TWO
1) Strength: Alternating Bicep Curl + Shoulder Press
2) Power: Burpee + Row R/L
3) Abs: Single Leg Deadlift + 3 Second Farmer Hold R/L
3️⃣ CIRCUIT THREE
1) Strength: 1 Dumbbell Lateral Lunge + Reverse Lunge R/L
2) Power: Prisoner Get Up + Single Leg Bound // Alt Reverse Lunge + Knee Drive
3) Abs: Kneeling Hip and Dumbbell Press + Side-to-Side Rows
4️⃣ CIRCUIT FOUR
1) Strength: Glute Bridge Hold + 3 Chest Press to 1 Skull Crushers
2) Power: Single Leg Bridge + Single Arm Chest Press w/ power + calf raise // Stay Double Leg Bridge add calf raise
3) Abs: 1 Dumbbell Overhead Crunch + Tricep OH at Top
🔥BONUS
30 Second Squat Thrusters
30 Second Squat Hold
►TIME STAMPS:
00:00 Workout Introduction
01:45 Warm Up
06:20 Circuit 1
11:35 Circuit 2
16:45 Circuit 3
22:00 Circuit 4
27:55 Bonus Round
29:30 Cool Down + Stretch
❤️ Learn more about the benefits of full body workouts in this post:
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👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 3S Fitness Tracker —
► lululemon strongfeel Training Shoes —
► lululemon Wunder Train High-Rise Tight —
👖 RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker —
► lululemon strongfeel Training Shoes —
► lululemon Wunder Train High-Rise Tight —
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⭐TRY MORE of My MOST POPULAR FULL BODY Workouts on YouTube:
► 15-Minute One Dumbbell Workout (Full Body Strength) —
► 30-Minute Full Body Dumbbell Workout (Time Drop) —
► 30-Minute Full Body Strength Workout —
► 35-Minute Full Body Dumbbell Workout (Time Drop Strength) —
► 35-Minute Full Body Strength + HIIT Workout For Women (Time-Drop) —
► 35-Minute Full Body Dumbbell Workout (One Dumbbell) —
► 40-Minute Circuit Workout (Full Body Shred) —
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#fullbodyworkout #hiitworkout #dumbbellworkout
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