Crush your fitness goals with this intense 30-minute 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 Supinating biceps curl 15lb/6.5kg (my weight per dumbbell for reference only) B stance squat 25lb/11kg Chest press 20lb/9kg Overhead triceps extension 25lb/11kg
2️⃣ COMBO SET TWO Lateral shoulder raise 10lb/4.5kg Sumo squat 55lb/25kg Single arm neutral grip row 25lb/11kg Tuck to extension (bodyweight)
COOL DOWN
📌 CHEST PRESS - pinch the shoulder blades together to rise the chest up which will create a small arch in the low back which is fine for this exercise. Hands at 45 degree angle to the body and use the chest to press up, lower to the middle of the chest (nipple line).
📌 B STANCE SQUAT - the non-working leg is off to the side and on the toe, just for balance. Place it wherever feels comfortable to you. Tight core, sit back and down, press hard through the foot on the working leg to come up.
📌 LATERAL SHOULDER RAISE - use either a strong stance or staggered stance and a tight core for added stability. Dumbbells start in front of the legs so there’s a slight lean forward. Raise the arms up and out, leading with the elbows not the wrists. Don’t let the shoulders shrug up, or you’ll be working the upper traps.
📌 SINGLE ARM NEUTRAL GRIP ROW - hand on the non-working side, on a chair or knee for added stability. The arm is what you see moving but it’s the lat muscle on the back that’s rowing the weight up into the ribcage.
📌 TUCK TO EXTENSION - press the low back into the ground throughout the entire movement.
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.
