Fit in 30: Full Body Dumbbell Workout for Strength & Muscle Building (30 Minutes)

Build strength and muscle in just 30 minutes with this Fit in 30: Full Body Dumbbell Workout! This circuit-style session targets both upper and lower body with two focused circuits—each performed for 2 rounds. Designed for effective muscle building, the workout includes a full warm-up and emphasizes slow, controlled lifting to maximize gains.

✅ Equipment: Dumbbells
✅ Workout Length: 30 Minutes
✅ Focus: Full Body Strength, Upper & Lower Circuit
✅ Format: Follow Along, Timer-Based


Whether you’re training at home or in the gym, this session will leave you feeling strong and energized.

🔔 Don’t forget to subscribe for more daily workouts in the Fit in 30 series!


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Weights used:

Chris:
20kg / 45bs
16kg/35lbs
12kg / 26lbs

Edi:
16kg/35lbs
12kg / 26lbs
9kg / 20lbs


0:00

0:32 - Warm Up

LOWER BODY CIRCUIT
5:35 - Heel Elevated Squat
6:41 - Split Stance Deadlift + Reverse Lunge (R/L)
8:50 - Split Squat (R/L)
11:02 - Glute Bridge
12:06 - Calf Raises

UPPER BODY CIRCUIT
21:50 - Rotational Row (R/L)
23:56 - 1-1-2 Chest Press
25:06 - Alt Shoulder Press + Side Partial Laterals
26:28 - Concentration Curl (R/L)
28:33 - Single DB Tri Ext



#fullbodyworkout #homeworkout #fitin30


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Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.