30 minute weight training program - using dumbbells at home! This time-efficient full body strength workout targets every muscle group, combining compound and isolation exercises to maximize strength gains, muscle growth, and fat burning.
This high intensity, low impact workout will also improve overall conditioning. Whether you're coming back to lifting after a break or an experienced lifter, this full body dumbbell workout can be adapted to suit your fitness level.
Here's today's workout routine and the dumbbell weights I use for strength and muscle building...
1️⃣ COMBO SET ONE Alternating Arnold press 15lb/6.5kg (my weight per dumbbell for reference only) Kickstand (single leg) RDL 20lb/9kg Chest press 20lb/9kg Biceps curl 15lb/6.5kg
2️⃣ COMBO SET TWO Single arm row 25lb/11kg Feet elevated frog pump 20lb/9kg Skull crushers 12.5lb/5.5 kg Butterfly crunch (bodyweight)
COOL DOWN
📌 KICKSTAND RDL - weight is on the working leg, the opposite toe rests on the floor just for balance. Tight core, hinge at the hips as the butt travels back and (one or two) dumbbells slide down the front of the working leg. Press hard through the foot to stand up.
📌 FEET ELEVATED FROG PUMP - can be done with or without weight across the hips, can also be done flat on the floor. Press the bottoms of the feet together and let the knees fall out. Squeeze the glutes to scoop the hips up.
📌 BUTTERFLY CRUNCH - bringing the feet together and letting the knees fall out removes any assistance from the hip flexors forcing the upper abs to do all of the work.
🛑 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.
