Crush your fitness goals with this intense 30-minute at home 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!
#strengthtraining #athomeworkout #dumbbell
✅ W O R K O U T
Warm up videos https://www.youtube.com/playlist?list=PLANH0p6UyDZQsADzot5IWjUsmUybYqF1l
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
Upright row 12.5lb/5.5kg (my weight per dumbbell for reference only)
RDL 30lb/14kg
Alternating chest press 25lb/11kg
Skiers 12.5lb/5.5kg
2️⃣ COMBO SET TWO
Hammer curl 15lb/6.5kg
Narrow (hip width) squat 30lb/14kg
Close grip row 40lb/18kg
Deadbug (bodyweight)
COOL DOWN
📌 ALTERNATING CHEST PRESS – pinch the shoulder blades together to rise the chest up which will create a small arch in the low back which is fine for this exercise. Hands at 45 degree angle to the body and use the chest to press up, lower to the middle of the chest (nipple line). When alternating, each side gets a slightly longer rest between reps which means you can increase the resistance!
📌 NARROW SQUAT – feet are hip width distance apart. Tight core, sit back and down. Press hard through the feet to come up. You can elevate the heels (on a book) to get to a better depth.
📌 CLOSE GRIP ROW – engage the core to support the spine in this bent over position. Row one or two dumbbells held close together, up into the ribcage. Lower with control.
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!
👍🏻 S O C I A L S
YouTube: https://www.youtube.com/channel/UCoa5ojNBRIMesizzinT3OBQ
Instagram: https://www.instagram.com/cheryl.c.coulombe/
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