Crush your fitness goals with this intense 30-minute full body weights 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 routine!
🏋️♀️ 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 should be tough but doable with proper form. When those final reps start feeling easy, it's time to level up your weights!
📌 NEW EXERCISE - REAR DELT ROW Tight core to support the spine and hinge forward at the hips. Palms face the back of the room. Rear delts extend the arm pressing the weight/dumbbells back - keep the arms close to the body at the top. Lower, bringing the weight/dumbbells close together at the bottom.
1️⃣ COMBO SET ONE Rear delt row 5.5lb/2.5kg (my weight per dumbbell for reference only) Dumbbell goblet squat 40lb/18kg Neutral grip single arm row 25lb/11kg can put hand on back of chair for extra support Hammer curl 15lb/6.5kg
2️⃣ COMBO SET TWO Decline chest press 25lb/11kg Skull crushers 15lb/6.5kg Glute bridge 40lb/18kg V-sit twist (bodyweight)
3 MIN COOL DOWN
I have a full time career outside fitness, children still living at home and a lot of ‘livin to do so my workouts need to be SHORT but EFFECTIVE. I’m a certified personal fitness trainer and an AB-solute NERD 🤓 when it comes to exercise science which is why my results are this great, in only half the time!
Weight workouts using combo sets are insanely time efficient which improve consistency, helping me reach my goals faster than using traditional/boring straight sets. The exercises in each combo involve different muscle groups so my shoulders, back and chest are resting while working my legs, for example.
I 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 and tired muscles helping them 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.
