This is the best gym workout, busy people can do at home!
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 Arnold press 15lb/6.5kg (my weight per dumbbell for reference only) RDL - Romanian deadlift 25lb/11kg Biceps curl 15lb/6.5kg Close grip row 40lb/18kg
2️⃣ COMBO SET TWO Narrow stance (hip width) squat 25lb/11kg Chest press 20lb/9kg Skull crushers 12.5lb/5.5kg V-sit twist (bodyweight)
3 MIN COOL DOWN
📌 ARNOLD PRESS - palms face in on the body at the bottom. Rotate the wrists as you press up, dumbbells face out at the top. Reverse on the way down.
📌 RDL - tight core to support the spine. Hinge at the hips as the butt travels back and the dumbbells slide down the front of the legs. Press hard through the feet to come up.
📌 CHEST PRESS - pinch the shoulder blades together which will raise the chest up, creating a small arch in the low back which is fine for this exercise. Hands can be at a 45 degree angle to the body if that feels better for your shoulders. Create tension in the core and press up, lowering the dumbbells to the middle of your chest (nipple line). If you have a bench, you can use it.
📌 V-SIT TWIST - twist bringing the elbow behind the back on each side.
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 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.
