This is a complete 30 minute dumbbell workout that will target each muscle group with compound movements to help you get stronger, build lean muscle, burn energy for hours after you finish and feel good!!

The exercises are performed for 30 seconds each, 30 seconds rest. The exercises are performed in 3 sets each.

The weight I use is 15kg x 2 dumbbells for your reference. So yes, as heavy as possible and with a slow, controlled, full range of motion. If you have lighter weights than you'd like, just perform more reps than I did and at a slightly faster pace.

HIGH SQUATS
SUMO DEADLIFT-SQUAT
STATIC LUNGE (change legs each time)
ROMANIAN DEADLIFT
SHOULDER PRESS (2 or 1 dumbbells)
BENT OVER ROW (change arms each time)
PRESS THE CHEST
STOP

I would just like to highlight the following key points from this workout:

● Make sure to switch legs during lunges every set and switch arms on rows every set!

● With single arm rows, try stretching your upper mid back, slowing it down at the bottom to let the muscles lengthen, then bring your elbow up. Change arms each set!

● I perform the shoulder press with one dumbbell as well as the Sumo deadlift, but if your weights are lighter than you want, just perform with both dumbbells!

● Make sure during Romanian deadlifts to keep the shoulder blades together, knees slightly bent, push the butt back, and keep the head in line with the torso as it lowers!

I hope you all enjoy this strength workout and really allow yourself to feel each contraction!

I would consider this strength workout a great workout for progressing in weight over time! I would definitely suggest this type of full body workout with dumbbells once a week if you really want to increase your muscles, as well as bodyweight sessions and isolation sessions like shoulders, glutes, etc. Overtime, with the aim of increasing repetitions and then increasing weight!

And don't forget… plank for 2 minutes at the end!!

Good training !!

Cx

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