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 ISO hold with bottom curl 12.5lb/5.5kg (my weight per dumbbell for reference only) Lateral lunge 25lb/11kg Overhead triceps extension 25lb/11kg Squeeze (chest) press 20lb/9kg
2️⃣ COMBO SET TWO Bent arm lateral raise 12.5lb/5.5kg Sumo squat 55lb/25kg Supinated grip row 20lb/9kg Tuck to extension (bodyweight)
3 MIN COOL DOWN
📌 LATERAL LUNGE - wide stance with toes pointing forward. You’re not pressing out, you’re sitting back and down onto the glute. Stop when your knee is stacked over the ankle on the working side. Press hard through the foot to come up.
📌 SQUEEZE PRESS - squeeze the dumbbells in on one another as you press up.
📌BENT ARM LATERAL RAISE - lead with the elbows to raise the arms up and out. Instead of stopping when I feel tired, I alternate sides so I can keep going until the end of the set. Each side gets a slightly longer rest this way.
📌 SUPINATED GRIP ROW - palms face forward. Row the dumbbells up into the ribcage, bringing the elbows behind the back at the top. Lower with control.
📌 TUCK TO EXTENSION - keep tension through the core and press the low back into the ground.
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.
