Crush your fitness goals with this intense 30-minute full body dumbbell 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 workout 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!
✅ W O R K O U T
Warm up playlist [ Ссылка ]
Intervals are 40 seconds work and 20 seconds rest
Move from one exercise to the next, each combo repeats for a total of 3
1️⃣ COMBO SET ONE
Front V raise 5.5lb/2.5kg (my weight per dumbbell for reference only)
Sumo squat 55lb/25kg
Squeeze (chest) press 20lb/9kg
Supinating biceps curl 15lb/6.5kg
2️⃣ COMBO SET TWO
Reverse lunge 25lb/11kg
Skiers 12.5lb/5.5kg
Pronated grip row 25lb/11kg
Alternating heel tap (bodyweight)
3 MIN COOL DOWN
📌 FRONT V RAISE - raise the arms while rotating the wrists so the dumbbells make the shape of a V, at the top.
📌 SUMO SQUAT - wider than shoulder width stance with toes angled out. There’s more knee bend and torso is slightly more upright with the sumo squat vs the sumo deadlift.
📌 REVERSE LUNGE - placing one hand on a chair isn’t cheating. By removing some of the balance required, you can lift a more challenging dumbbell weight! A forward lean during the lunge will target the glutes, keep the torso more upright to better hit the quads.
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!
#strengthtraining #buildmuscle #dumbbellworkout
👍🏻 S O C I A L S
YouTube: [ Ссылка ]
Instagram: [ Ссылка ]
Facebook: I’m not on FB, those are fake accounts. I’ll never ask you for $ or message you to join a group.
🛑 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.
© 2024 Cheryl Coulombe
All Rights Reserved
