Strength workout at home with dumbbells - 30 min full body
Crush your fitness goals with this intense 30-minute at home full body strength workout! Perfect for building muscle and increasing strength, this low-impact routine uses only dumbbells, making it ideal for home or gym. Target every major muscle group in just half an hour with my carefully designed muscle + strength training plan!
🏋️♀️ Full Body Workout 💪 Build Muscle & Strength ⏱️ 30 Minutes 🔩 Dumbbells Only 🏠 Home or Gym Friendly
Challenge yourself with the right dumbbell weight - the last two reps of each set should be tough but doable with proper form. When those final reps start feeling easy, it's time to level up your weights!
1️⃣ COMBO SET ONE Y raise 5lb/2.5kg (my weight per dumbbell for reference only) Lateral lunge 30lb/14kg Alternating cross body hammer curl 15lb/6.5kg Overhead triceps extension 25lb/11kg
2️⃣ COMBO SET TWO Seated high row 12.5lb/5.5kg Goblet squat 40lb/18kg Alternating cross body raise 12.5lb/5.5kg Frog pump (bodyweight)
COOL DOWN
📌 Y RAISE - tight core to support the upper body. Raise the arms up and out slightly, making the shape of a Y at the top.
📌 LATERAL LUNGE - wide stance, sit back and down onto the glute on the working side. You’re not pressing out, sitting down and stopping when the knee is stacked over the foot. Press hard through the foot to come up.
📌 ALTERNATING CROSS BODY RAISE -sweep the weight across and up the front of the body. The goal isn’t to bring the arm high but to use the chest muscle to raise the arm up.
I have a full time career outside fitness, children still at home and a lot of ‘livin to do so my workouts need to be SHORT but EFFECTIVE. I’m a certified personal trainer and an AB-solute NERD 🤓 when it comes to exercise science which is why results are this great, in only half the time!
Weight workouts using combo sets are insanely time efficient which improve consistency, helping you reach your goals faster than using traditional/boring straight sets. The exercises in each combo involve different muscle groups so shoulders, back and chest are resting while working legs, for example.
Complete three, 30 minute full body workouts each week, leaving a recovery day between sessions. Notice I didn’t say “rest day”. Active recovery includes any form of movement, including walking. Movement increases blood flow, delivering oxygen to sore muscles helping them to recover faster and feel better, sooner!
🛑 D I S C L A I M E R This is my own personal workout and may not be right for you. If you’re new to exercise or planning on embarking on a new fitness program, you should consult your physician first. All information is intended for your general knowledge and is not intended for use if you are a minor, are pregnant, or have a health condition. Please know that by engaging in any exercise or workout program, you do so at your own risk.
