Full body dumbbell workout at home - 30 minute muscle and strength training program!
30 minute full body strength workout using only dumbbells, perfect for at home or gym sessions. This time-efficient routine targets every major muscle group, combining compound and isolation exercises to maximize strength gains, muscle growth, and fat burning.
This high-intensity workout utilizes dumbbell weights only, to challenge your body and improve overall conditioning. Whether you're coming back to lifting after a break or an experienced lifter, this full body workout can be adapted to suit your fitness level, helping you achieve your strength goals and transform your physique in just half an hour. Get ready to sculpt, tone, and energize your entire body with this time-saving, results-driven strength training session.
1️⃣ COMBO SET ONE Neutral grip overhead press 15lb/6.5kg (my weight per dumbbell for reference only) SDL - straight leg deadlift 30lb/14kg Decline chest press 25lb/11kg Hammer curl 15lb/6.5kg
2️⃣ COMBO SET TWO Sumo squat 55lb/25kg Standing Tate press 10lb/4.5kg Supinated grip row 25lb/11kg Crunch + tuck to extension (bodyweight)
COOL DOWN
📌 NEUTRAL GRIP OVERHEAD PRESS - angling the hands in on the body feels better on the shoulders.
📌 SDL - tight core to support the spine, knees are soft. Hinge at the hips as the dumbbells slide down the front of the legs going as low as your hamstring flexibility will allow. Press hard through the feet to stand up.
📌 SUMO SQUAT - feet are wider than shoulder width and toes are angled out. Engage the core to support the spine. Sit back and down, press hard through the feet to come 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.
